Thursday, July 25
“Wherever life plants you, bloom with grace.”
French Proverb
Warm-up
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 Seconds of Banded steps forward and backward
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35)
(NTE 10:00)
Strength
After Metcon
2 rounds for max reps of:
max rep Shoulder Press, 45/35 lbs
max rep Push Press, 45/35 lbs
max rep Push Jerks, 45/35 lbs
Athlete Instructions
Start with a max effort of shoulder press. Once the shoulder press is impossible, move to the push press. Once the push press is impossible, move to the push jerk.
There should be no rest between the three movements.
Suggested weight: 50% of your 1RM shoulder press OR a weight that will allow you to perform at least 8 unbroken shoulder presses.
Rest 3-4 mins between rounds.
Metcon
1 Power Snatch, pick load
Every 1 min for 30 mins.
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
5-5-5-5
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.