Monday

Monday

Warmup:

PVC figure 8’s, 50 Step ups, 50 Swings (moderate weight), 50 Airplanes, 

Team Stretch

 

Strength:

Front Squat

5×5 @ 55%

5×5 @ 65%

5×5@ 75%

Knees out, wait in the heels, chest up, elbows up. If you feel like you are losing that lumbar, lower the weight slightly or until you can maintain rigidity in the midline. I want all of these reps to be solid. Perfect form.

 

WOD:

50-40-30-20-10

Wall Balls

Double Unders

*Stay consistent on the wall balls and double unders. Consistency is key. Rest as little as possible. Let’s go!

 

OLY:

  • Snatch – 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1
  • Clean Pull – 90% (of cln) x2, 95%x2x2
  • Back Squat – 75%x3, 80%x2, 85%x2x2

*Last week. Then we build from the PR’s

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