Friday 7.21.17

Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am.

Essentials:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT

B.
3 Sets
Single Unders x 1min
Goblet Squat x 12 reps
Rest 90 sec
3 Sets
No Push Up Burpee x 1min
Dumbbell Hang Squat Clean x 12 reps
Rest 90 sec

Fitness:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT

B.
3 Sets
Single Unders x 1min
Double Kettlebell Hang Squat Clean x 12 reps 35/25
Rest 90 sec
3 Sets
No Push Up Burpee x 1min
Dumbbell Hang Squat Clean x 12 reps 35/25
Rest 90 sec

Performance:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT

B.
3 Sets
Ski x 1min
Double Kettlebell Hang Squat Clean x 12 reps 55/35
Rest 90 sec
3 Sets
Assault Bike x 1min
Dumbbell Hang Squat Clean x 12 reps 55/35
Rest 90 sec

Competitor Session 2:
A.
5 Sets
Glute Ham Raise x 10 reps
Rest 90 sec

B.
4 Sets
Front Rack Kettlebell Duck Walk x 50ft
Rest 2min

C.
20min EMOM
1. Run x 1min
2. Squat Clean Thruster + Push Jerk + Split Jerk(Touch and Go) 185/125