Wednesday 24/10/18

Wednesday 24/10/18

A. WARM-UP x3

-x20 scissor swings

-x10 yoga plex

-x10 T-roll plank

-x5 inchworm push ups

-30sec hang from bar

 

 

Practice 7-8 reps power jerk with empty barbell then take 5mins to build to 70%

 

B. E1.5M FOR 9MINS – POWER JERK

set1-3: x3 @70-75%

set4-6: x2 @80-85%

 

BARBELL WARM-UP

x1 shrug from each position (high hang, hang, floor)

x1 high pull from each position

x1 power clean from each position

add little weight

x1 power clean from each position

then build to starting weight

 

C. EMOM FOR 6MINS

x3 power cleans (touch and go) (BOTC)

 

D. WOD – 6MIN AMRAP

4 power cleans (RX: 60kg/45kg, Sc: 45kg/30kg, Beg: 30kg/17kg)

16 push ups

 

 

6:10 CLASS (like Tuesday’s)

A. WARM-UP x3

-x20 jumping jacks

-x20 scissor swings

-x10 squat + side leg abduction

-x10 downward dog to cobra

B. EMOM FOR 9MINS

min1: x10 knees to squat (can be assisted with TRX)

min2: x16 single leg lifts at wallsit

min3: 20sec+20sec single leg elbow plank

C. E5M FOR 20MINS

15cal row

10+10 DB thrusters

15 sit-ups

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