Justin

Warm Up Run or Row 250 Dynamic Drills Ankle and Hip Mobility Then OHS x 10 @ 30X1 Good Morning x 10 SA KBS x 10 per Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 A2: Box Jump/SD x 5 @ 13X1 – Rest 60 seconds A3: Lying […]

Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Box Jump/Step Down x 10 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 FLR x 30 seconds Row 15 Strokes Rest/Walk 5 minutes 10 minutes @ 85% of: Box Jump/Step Down x

Warm Up Run or Row 250 Dynamic Drills Then Dislocate x 10 Scap Push Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds A3: Side

Warm Up Row or Run 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 SA KBS x 10 per Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Strict Pull Up x 6-8 – Rest 60 seconds A3: Alt KB

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5 Power Clean & Jerk Instruction Workout of the Day A. 4 Sets A1: Power Clean & Jerk x 1.1.1 – Rest 10 seconds between reps. A2: Double Under x max

Warm Up Run 400m Dynamic Drills Lat and Pec Minor Stretch Then Dislocate x 10 Scap Push Up x 10 SA OH Carry x 1 length per Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B.

Warm Up Run 250m Dynamic Drills Then Squat to Stand x 5 Good Morning x 10 KBS x 15 Clean Instruction Workout of the Day A. Build to the heaviest set possible in 12 minutes of: Hang Clean (Mid Thigh) + Clean -Let your speed and mechanics be the priority and dictate what is “heavy”

Warm Up Jumprope 3 minutes Dynamic Drills Then In teams of 2, complete 2 sets each of: Partner A – Row 200m Partner B – Hold the bottom of the Goblet Squat Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x

Warm Up Jumprope 3 minutes Then Walking Lunge x l length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-12 @ 2010 – Rest 60 seconds A2: Chin Up x 6-8 – Rest 60 seconds A3: Russian KBS x

Warm Up Row 300m Dynamic Drills Then OH Walking Lunge x 1 length (25/10) T Push Up x 10 Bar Kip x 10 Workout of the Day A. 5 Sets A1: Split Jerk x 2-3 – Hold the receiving position for 2 seconds before recovering feet. A2: Russian Twist x 20 – Rest 60 seconds