Tuesday, February 5, 2019

5 min of joint prep

role, dog run, lizard, arm windmill, leg windmill x 2 lengths of each

A. first progression handbalancing x 1 length

B. second progression handbalancing x 1 length

C. third progression handbalancing x 1 length - aiming for 5 sec holds

D. AMRAP in 4 minutes:

Kipping Toes to Bar x 7

Push Press x 7 85/125 lbs

Rest 4 minutes

E. AMRAP in 4 minutes

Hang Power Cleans x 7 85/125 lbs

push ups x 6/10

Rest 4 minutes

F. AMRAP in 4 minutes

Box Jumps x 10

Kipping Pull ups x 5/8

Monday, February 4, 2019

5 minutes of joint prep

Locomotion Warm Up

  • lizard - first progression

  • arm windmill

  • qm gallop

  • role

A. cleans - Every 3 minutes:

1.1.1 x 7 sets

Weight should be approx what you would do for doubles using the Bulgarian system.

Or: cleans x 5-7 reps x 5 sets; rest 2 min

Or: deadlifts x 8-10 reps x 5 sets; rest 2 min

B. Thrusters x 45 sec AMRAP 65/95

Rest 15 sec

Row x 45 sec AMRAP calories

Rest 2 minutes

5 sets