Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Russian twist BP
:10 Rest
:20 Banded pass thru various
AMRAP 4:
20 jumping jacks
10 alternating reverse deep lunges
5 push press (35/45 lb) BB
PUSH JERK AND SPLIT JERK PROGRESSION BB/PVC
3x Jump and land (hands at shoulders)
3x Jump, punch, and land with arms extended overhead
3x Push jerk with barbell
3x Jump and land in split position (hands at shoulders)
3x Split jerk with barbell
LOADING UP
3-4 sets:
1 push press + 1 push jerk + 1 split jerk
Weightlifting
1 Push press + 1 Push jerk + 1 Split jerk (7×1 complex)
E2MOM c7 Sets for load
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets For load:
2 push presses + 2 push jerks
Metcon
Metcon (Calories)
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go
12/15 calorie assault bike
– You go, I go
Cool Down
1 set:
1:00 banded shoulder stretch/arm
1:00 PVC pass-throughs
1:00 cumulative table-top stretch
1:00 banded shoulder stretch/arm
1:00 PVC pass-throughs
1:00 cumulative table-top stretch
Higher skill weightlifting complex.
Loading will be limited to your best push press.
Start around 70% of your best push press and increase loading across each set.
Take time to reset between movements.