Wednesday 6.10.20

Prep
3 Sets
Pigeon Stretch x 30 sec per side
Cat Cow x 10 reps
DeadBug x 10 per side
Plank to Squat x 10 reps

At Home
A.
6 Sets
Tempo Air squat x 15 reps
@53×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause at the top before the next rep)
Rest 30 Sec
Squat and ¼ x 15 reps
Rest 60 sec

B.
For Time:
40-30-20
Sit Up
20-15-10
Burpee

At the Gym
A.
3 Sets
Back Squat x 4,3,3 reps
On the 2:30 min Marks
Right into
3 Sets
Front Squat x 4 reps
On the 2:30 min Marks
*Start with light weight and build each set to moderate weight on the last set. Don’t go heavy, we are trying to get our strength back the right way without injury so don’t try to jump back to the weights you were moving before. After the back squats the weight should drop back down to start the first set of front squats.

B.
For Time:
40-30-20
Alternating Dumbbell Hang clean and Jerk 50/35
Chest to Bar