Wednesday – June 7

WARMUP

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:
:20 second Hip Extensions
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 P/A hangs

Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

HANG SQUAT CLEAN

EMOM x 12
Minute 1 – 3 Reps @ 50% of 1-Rep CJ
Minute 2 – 3 Reps @ 57% of 1-Rep CJ
Minute 3 – 2 Reps @ 65% of 1-Rep CJ
Minute 4 – 2 Reps @ 70% of 1-Rep CJ
Minute 5 – 1 Rep @ 75% of 1-Rep CJ
Minute 6 – 1 Rep @ 80% of 1-Rep CJ
Minutes 7-12 – 5 additional singles, work up to a heavy 1Rep
– CONDITIONING –
“Runaway Train”
3min AMRAP x 3
5 Hang Squat or Power Clean
5 Shoulder to Overhead
20 Double-unders

– ACCESSORY CONDITIONING –

“Freight Train” V1
On the Minute x 5 (50% 1RM C&J)
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

 – ACCESSORY GYMNASTICS –

KIPPING HANDSTAND PUSHUPS

2 Rounds:

Minute 1 – 45% of Max Kipping HSPU
Minute 2 – 40% of Max Kipping HSPU
Minute 3 – 35% of Max Kipping HSPU
Minute 4 – 30% of Max Kipping HSPU
Minute 5 – Rest

– ACCESSORY STRENGTH –

BODY ARMOR

3 Sets, resting 2:00 between:
12 Kneeling Unilateral Dumbbell Presses (Video)
12 Unilateral Dumbbell Bent Over Row (Video)
18 Chest Supported Rotator Retractions (Video)
18 Chest Supported Front Raises (Video)

RECOVERY BIKE OR ROW

Spend 10:00 on the Bike orRower

Recovery effort. Conversational pace. Not for score.

By | 2017-06-07T07:02:25+00:00 June 6th, 2017|Whiteboard|0 Comments

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