Tuesday July 31, 2018

Warmup

  • Line Drills
  • Quad Stretch
  • Knee to Chest
  • Straight Leg Kicks
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Inchworms
  • 3 Air Squats + 1 Broad Jump
  • Skip for Distance
  • Skip for Height
  • Barbell Warm Up
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pvc pass through
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Clean and Jerks
      • 6 Chest to Bar Pull-ups
      • Build to Workout Weight
    • 1 Round
      • 3 Clean and Jerks
      • 6 Chest to Bar Pull-ups
  • WOD “Liquid Cocaine”
    • 5 Rounds:
      • 5 Power Clean and Jerks (155/105)
      • 10 Chest to Bar Pull-ups
  • Mobility
    • Banded hip in extension
    • Banded front rack stretch