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
3 rounds for quality of:
200 m Jog
30 secs Handstand Hold
8 Burpees-to-Target
10 Banded Face Pulls
Weightlifting
Week 7
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: Clean and Jerk
1 x 3 @ 70 - 75%
1 x 3 @ 75%
1 x 2 @ 75 - 80%
1 x 2 @ 80 - 85%
1 x 2 @ 85%
% based on 1RM Clean and Jerk
Split jerks for these sets.
III. Every 3 mins x 4 sets: Front Squat
4 x 2 reps @ 90%
% based on 1RM Front Squat
WOD
4 Rounds for Time
15 Thrusters
15 cal Row
9 Burpee Box Jump Overs 30" / 24"
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
15 L/15 R Seated Single Arm Band Lat Pull Downs
15 Scapular Pull-ups
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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