Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 6
I. Every 3 mins x 5 sets: Behind the Neck Jerk Balance
5 x 3 reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
II. Every 3 mins x 5 sets: Squat Cleans + Pause Split Jerk
2 x 1 + 2 @ 80 - 82%
1 x 1 + 2 @ 80 - 85%
2 x 1 + 1 @ 85 - 87%
% based on 1RM Clean and Jerk
On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.
III. Every 3 mins x 6 sets: Pause Front Squat + Front Squat
6 x 1 + 2 reps @ 75 - 80%
% based on 1RM Front Squat
Pause front squats with a 3 sec pause.
WOD
3 Rounds
24 Wall Balls, 20 / 14lbs
5 Sandbag Cleans or Power Cleans
50 Double Unders
Rest 3 mins
2 Rounds
24 Wall Balls, 20 / 14lbs
5 Sandbag Cleans or Power Cleans
50 Double Unders
Rest 3 mins
1 Round
24 Wall Balls, 20 / 14lbs
5 Sandbag Cleans or Power Cleans
50 Double Unders
RX 150 / 100 lbs or 155 / 105 lbs
Scaled 100 / 70 lbs or 115 / 85 lbs
Accessory Work
3 Rounds For Quality
10 Bent Over Rows, pick load
10 Barbell Skull Crushers, pick load
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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