Saturday, Feb 9th
Performance Warm-up
20 arm circles forward and backwards
20 air squats
Then
3 easy rounds of:
5 power clean to front squat to push press to back squat to back rack push press
Run 200m
Take 5-10 mins stretching anything that feels tight.
Strength
PULLING STRENGTH
5×5 strict pull ups
5×5 bent over barbell rows
Accumulate 1 min of hanging on the rings with a false grip
Performance Notes
This is an extended version of Grace with a run in-between. Try to go unbroken on the clean and jerks because the runs should flush out the lactic acid. Let’s see what happens.
Performance
3 rounds for time of:
10 clean and jerks at 135/95
Run 400m/Row 500m (winter program)
——
Scaled Performance
3 rounds for time of:
10 clean and jerks at 95/65
Run 400m/Row 500m (winter program)
Fitness Notes
This is a workout that you should be able to keep moving through. Find your pace for the first couple of rounds, and see if you can turn it up towards the end.
Fitness Warm-up
20 arm circles forward and backwards
20 air squats
Then
3 easy rounds of:
10 step up burpees
30 second plank on elbows
Run 200m
Take 5-10 mins stretching anything that feels tight.
Fitness (bodyweight)
3 rounds for time of:
15 box/chair jumps/step ups at 24/20
10 push ups
Run 400m/Row 500m (winter program)
Scaled Fitness
3 rounds for time of:
10 box/chair step ups at 24/20
10 push ups on knees or toes
Run 400m/Row 500m (winter program)
——
Kettlebell/Dumbbell
3 rounds for time of:
10 left arm KB snatches at 70/53
10 right arm KB snatches
Run 400m/Row 500m (winter program)