Monday, April 28
“Your mind will give back to you exactly what you put into it.”
—James Joyce
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges (empty/light bar)
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin (empty/light bar)
4 hang muscle cleans, starting from just above the knees (empty/light bar)
4 power cleans, starting from mid-shin (empty/light bar)
Strength/Skill
Deadlift 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.