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 5
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
3 x 1 + 2 @ 75 - 80%
1 x 1 + 1 @ 80 - 85%
1 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
1 x 1 + 4 reps @ 72%
3 x 1 + 4 reps @ 72 - 75%
2 x 1 + 4 reps @ 75 - 80%
% based on 1RM Front Squat
WOD
Option 1
3 Rounds
15 Toes to Bar
15 Power Cleans
10 Dumbbell Bench Press
-- then --
45 Toes to Bar
45 Power Cleans
30 Dumbbell Bench Press
RX 95 / 65 lbs ; 50 / 35 lbs (dumbbells)
Scaled 75 / 55 lbs ; 35 / 25 lbs (dumbbells)
Option 2
15 - 12 - 9 - 3
Front Squat
Thruster
Box Jumps, 30 / 24 in
RX 75/55 lbs - 95/65 lbs - 115/75 lbs - 135/95 lbs
Scaled 45/35 lbs - 75/55 lbs - 95/65 lbs - 115/75 lbs
Accessory Work
3 Rounds For Quality
10 Seated Double KB / DB Press, pick load
8 / 6 Strict Ring Dips
max rep Alternating Handstand Shoulder Taps
Alternating Handstand Shoulder Taps- minimum of 8
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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