5/31/2016
Warmup - Spend 10-15 minutes
- Foam Rolling Each Quad
- Hip Opener Sequence - https://youtu.be/bbjuoeaMzo4
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
+
5 Mile Assault Bike @ Z1 (should be light and flushing lactic acid out of body)
+
20-30 mintues of mobility
- Foam Rolling Each Quad
- Hip Opener Sequence - https://youtu.be/bbjuoeaMzo4
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
+
5 Mile Assault Bike @ Z1 (should be light and flushing lactic acid out of body)
+
20-30 mintues of mobility
5/30/2016
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*Wear a 20# Vest if you have one*
*Reps cannot be paritioned for comp team athletes. Must do all 100 pull-ups before moving onto push-ups*
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*Wear a 20# Vest if you have one*
*Reps cannot be paritioned for comp team athletes. Must do all 100 pull-ups before moving onto push-ups*
5/28/2016
A. Jerk Balance 3 x 3 rest 1:00 - https://youtu.be/XLGOJ9FZW3U (light)
B. Split Jerk - 1 rep EMOM x 10 @ 70-75% (pause in catch for 3 full seconds)
+
"DT"
5 rounds:
12 Deadlifts 155/105
9 Hang Cleans 155/105
6 Push Jerks 155/105
*12 minute cap*
*try and go RX and get as far as you can in 12 minutes*
B. Split Jerk - 1 rep EMOM x 10 @ 70-75% (pause in catch for 3 full seconds)
+
"DT"
5 rounds:
12 Deadlifts 155/105
9 Hang Cleans 155/105
6 Push Jerks 155/105
*12 minute cap*
*try and go RX and get as far as you can in 12 minutes*
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