All-School testing for kids and have to be on the ball with this all-day!
So...workout could be split or just shorter...
Warm-Up
Mobilize / Stretch
20 Reps each:
Monster Walk Fwd / Bckwd
Lat. Monster Walk Lft/Rt
Air Squats
-----------------------
FLOW WU
400m Run
10 OHS
5 Toes to Rings
15 Burpees
10 OHS
5 TTR
-----------------------
DEAD-STOP FRONT SQUAT
EMOM x 6 @ 90% from last weeks 1-RM
-----------------------
POWER CLEAN + FRONT SQUAT COMPLEX
Every 90s x 9 (13:30):
1-3 = 3 Power Cleans + 1 Front Squat (55-65% 1-RM)
4-6 = 2 Power Cleans + 1 Front Squat (65-75%)
7-9 = 1 Power Clean + 1 Front Squat (75-85)
-----------------------
Pyan ~ no DSFS / worked up to 185 on Complex
E.Moon ~ 135 DSFS /
tb ~ 245-245-245-250-250-250 DSFS / 135-145-155-165-175-185-195-205-215
Later today (maybe):
METCON
3 RFT:
25 TTB
5 Ground to Overhead (185#)
50" HSWalk*
*5 Wall Walks for every 25' or 15 Nose-to-Wall Shoulder Touches for every 25'
No comments:
Post a Comment