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.

Previous
Previous

Tuesday, April 29

Next
Next

Sunday, April 27