Tuesday, April 2nd
Performance Warm-up
Easy 400m jog
20 arm circles forward
20 arm circles backward
3 easy rounds of:
5 inch worms
10 walking lunges with upper body twist in each direction at the bottom of each lunge
Strength
Cleans
Spend 15 mins working up to your 5 rep max touch and go power clean.
Performance Notes
This is with 2 DB’s, and they can feel awkward if you haven’t done a lot of work with them. Try to keep your movement clean and controlled, even if it means going slower.
Performance
3 rounds for time of:
20 DB hang clean & jerks @ 50/35
20 DB walking lunges (with DB’s at shoulders)
*DB’s can be front rack, back rack, or whatever is comfortable
Scaled Performance
3 rounds for time of:
20 DB hang clean & jerks @ 35/20
20 DB walking lunges (with DB’s at shoulders)
*DB’s can be front rack, back rack, or whatever is comfortable
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Optional Conditioning
30 min run/jog at 5-6 intensity (conversational pace)
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Fitness Notes
This should be a relatively quick workout, done in less than 10 mins. The jumps should come from explosive hips, the pike handstand push ups should be controlled, and the lunges will burn, but you can keep them moving.
Fitness Warm-up
Easy 400m jog
20 arm circles forward
20 arm circles backward
3 easy rounds of:
5 inch worms
10 walking lunges with upper body twist in each direction at the bottom of each lunge
15 small hops to get the calves warmed up
Fitness (bodyweight)
3 rounds for time of:
20 broad jumps
10 pike handstand push ups on box/chair
20 jumping lunges
Scaled Fitness
3 rounds for time of:
20 jumps to a target
10 pike handstand push ups on box/chair
20 walking lunges
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Kettlebell/Dumbbell
3 rounds for time of:
20 DB/KB hang clean & jerks @ 50/35
20 DB/KB walking lunges (with DB’s at shoulders)