Wednesday, August 21
“Without love in a dream, it will never come true.”
― Grateful Dead
Warm-up
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 down-ups
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 burpees
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
7 L/7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm.
Rest 1-2 minutes between rounds.
Movement Demos
WOD
3 rounds for time of:
15 Hang Power Cleans, 115/75 lbs
15 Burpees
Strength B (can be done instead of WOD)
3 RFQ
15 Hang Power Clean
10 Goblet Squat
(After WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps for each movement.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.