Sunday 201129-Sunday fun day

Clean n jerk focus

1 power clean + 2 low hang squat clean

W/ 2 sec pause

4x1 @70% of squat clean

Jerk

2 push press + 4 split jerk w/ dip pause

4x1 @70%

Clean pull

3x4 @80% of clean

Core

4x15/20 hollow rock

Accessories

DB bicep curls

4x8/10

15 sec rest

DB Tricep extension

4x8/10

Light weight

do work son.!

24 views0 comments

Recent Posts

See All

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli