Thursday, July 21

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes & Adductors x 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

5) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Push Press

– 10 steps each X-Band Walks

A.

Power Clean

3/6 x 2. 

OT1M

– 3 Warm-up sets, 6 working sets

– Reset between each rep

B.

‘Grace’

For time:

30 Clean and Jerk (135/95)

– Goal: TOUGH effort, fast singles

TIME CAP=10:00

C.

Single Leg FL Calf Raises

2 x 20 each. Rest 60s.

D.

Tibia Raise

2 x 20. Rest 60s.