6.29.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Scap Push Up x 5
  • Goblet Squat x 5 @ 31X1
  • Box Jump/Step Down x 5

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: L Sit x 20-30 seconds (accumulate if needed)- Rest 60 seconds

B. In teams of 2, partners alternate to complete 5 ascending ladders of 1 to 3 reps of the following complex:

  • 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead (135/95lbs)
  • 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead….
  • 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

 

After completing the set of 3 reps, then you start back over at 1 and continue in this fashion for 5 rounds.

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