Wednesday Oct 3, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Active Samson
    • Front Rack Stretch
    • Knuckle Drags
    • Active Spidermans
    • Wrist Stretch
    • Slow Air Squats
    • Push-up to Down Dog
    • Child’s Pose
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
    • *Performed with lighter weight*
      • 3 Unbroken Clean and Jerks
      • 2 Unbroken Clean and Jerks
      • 1 Clean and Jerk
    • *Build to estimated workout weight*
    • 1 Round
      • 3 Unbroken Clean and Jerks
      • 2 Unbroken Clean and Jerks
      • 1 Clean and Jerk
  • WOD “Gwen”
    • Clean & Jerk 15-12- and 9 reps
    • Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
  • Mobility
    • Banded bully stretch
    • Banded hamstring flossing