FRIDAY

 
2 minutes bike/row/erg

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Calf pumps

Burgener warm up (bar)

Backward lunge symmetry with a bar

 

Strength Development:

Deadlifts

 

6 Sets at 2 Minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

· Building to 1RM next week

· Engaged shoulders

· Drive through legs

 

WOD

 

10 Rounds @ 90 Seconds

 

1 Complex/Rounds

 

Complex:

 

·   4 Deadlift

·   3 Hang Power Cleans

·   2 Push jerks

·   1 Split Jerk

 

Stimulus:

·   Consistent Sets

·   Challenge yourself

 

 

Recovery Workout

10 Rounds @ 90 Seconds

 

1 Complex/Rounds

 

Complex:

 

·   4 Deadlift

·   3 Hang Power Cleans

·   2 Push jerks

·   1 Split Jerk

 

Stimulus:

·   Consistent Sets

·   Challenge yourself