Monday, July 31, 2017

• Dynamic Warm Up

Strength:

3 Sets:

• Back Squat x 5

*Decrease weight 5-10 LBs From 2 Weeks ago

Skill:

• 8 Power Clean
• 16 Alternating DB Lunges
• 50 Double Unders

Rest 3 minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

• Set 1 = 5 Reps @ 65%
• Set 2 = 5 Reps @ 75%
• Set 3 = Max Reps @ 85%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

• 10 Power Clean 115/75
• 20 Alternating Front Rack Lunges
• 50 Double Unders

Rest 3 minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets:

Front Squat x 3 @ 80%

B) 3 Sets:

• Clean Pulls x 3 @ 90%

Skill:

4 Sets Each For Time:

• 10 Power Clean 135/95
• 20 Alternating Front Rack Lunges
• 75 Double Unders

Rest 3 minutes

• 10 Minutes Mobility