Tuesday, December 5

Embrace and love your body, it’s the most amazing thing you will ever own.

warm up: 2 min bike or row then…..

15-12-9:
Empty Bar Good Mornings
AbMat Sit-Ups

12-9-6:
Calorie Bike (or Row)
Reverse Lunge and Reach (Samson Stretch) – 1s Pause

9-6-3:
Empty Barbell Deadlift
Empty Barbell Hang Power Clean

3 Rounds, gradually building in both loading on the bar, and an intensity. Rest as needed between. Aim is to be at our working weight for the day by the final round.

Strength / skill:  Power Cleans:  build to a heavy set of 3 for the day

warm up to workout:  5 Power Cleans / 5 Barbell-Facing Burpees

workout:  “BLUED UP” (15 minute cap)

5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

By | 2017-12-03T17:00:14+00:00 December 4th, 2017|Whiteboard|0 Comments

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