MONDAY

 
200m row/run/ride/erg

Calf pumps

Shoulder activations (bands)

Ankle Activation

Scorpions & Fire hydrants

Plated sit backs

 

Strength Development:

Back Squat

 

1 RM

 

20 minutes

 

Stimulus:

· Depth in squat/leg drive

· Braced core

· Build carefully to heavy

 

WOD

 

0:00 – 6:00 minutes

 

5 Rounds of:

 

·   4 Clean & Jerks (RX 60/40 Kg)

·   4 Burpees over the bar

 

6:00 – 8:00 minutes REST

 

8:00 – 14:00 minutes

 

5 Rounds of:

 

·   4 Cleans (RX 70/45 Kg)

·   4 Burpees over the bar

 

Stimulus:

·   Consistent Sets

·   Challenge yourself

 

 

Recovery Workout

0:00 – 6:00 minutes

 

5 Rounds of:

 

·   4 Clean & Jerks

·   4 Burpees over the bar

 

6:00 – 8:00 minutes REST

 

8:00 – 14:00 minutes

 

5 Rounds of:

 

·   4 Cleans

·   4 Burpees over the bar

 

Stimulus:

·   Consistent Sets

·   Challenge yourself