Monday 03/09/2020
Tempo back Squat On the Minute x 10:
1 Pausing “One and One Quarter” Squat
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. Start light and build to AHAP. Pause 3s in bottom of each squat.
Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest
*Score is total reps. Goal is to get 15+ reps of each movement during the minute. Aim for 10ft on Wallballs regardless of weight.
Tuesday 03/10/2020
Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks
*High hang, Hang, Low hang. Building to a heavy UB set. Work contact and receiving positions.
Conditioning
“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Add (3) Reps to Each Movement Until Time Cap. Mod Kipping knee raise for TTB. Clean and jerk weight would be doable for a set of 10 UB.
Wednesday 03/11/2020