Wednesday
Warm-up
Warm-up
Heavy Strength Day.
3 minutes Rowing Running Biking
Over All Dynamic Body Activation ( ankles, hips, shoulders )
3 minutes Rowing Running Biking
Over All Dynamic Body Activation ( ankles, hips, shoulders )
4 sets:
:20 air squats
:10 standing knees 2 elbows
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Warm-up
Warm-up
CLEAN AND JERK PROGRESSION 3-5 reps of:
Hang clean
Front squat
Squat clean
Push press
Push jerk
Split jerk
Clean and jerk (touch and go)
Hang clean
Front squat
Squat clean
Push press
Push jerk
Split jerk
Clean and jerk (touch and go)
Warm-up
Warm-up
CLEAN AND JERK WARM-UP
3 sets:
3 touch and go clean and jerks
3 sets:
3 touch and go clean and jerks
Weightlifting
Clean and Jerk (E3MOM 7×3 Building with technique)
Finisher
Metcon (AMRAP – Reps)
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.
Cool Down
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller
1:00 foam roll quads/side
15 reach-roll-lift on foam roller
Build to a tough 3 reps.
All reps should be performed as a touch-and-go style. No resting the bar on the floor between reps.