Tuesday April 6, 2021

A.

Mobility & Activation

Five rounds at increasining intensity of:

Double Unders x 20 reps

Peekaboo Swings x 3-5 reps

Air Squats x 10 reps

 

B.

Dead-Stop Front Squat

Take 10-15 minutes to build to today's 1-RM Dead-Stop Front Squat

 

C.

Complete rounds of 15,12 and 9 reps for time of:

Calorie Row

Thrusters (95 lbs)

Toes-to-Bar

 

D.

Every 2 minutes, for 12 minutes (6 sets)

Power Clean & Power Jerk x 2 reps

*Sets 1-2 = @ 60%

*Sets 3-4 = @ 65%

*Sets 5-6 = @ 70%

 

E.

4 Rounds of:

20 Calorie Ski-Erg

25 DB Snatch (50 lbs)

20 Calorie Assault Bike

Rest 90 Seconds

 

============================

 

A.

Done

 

B.

305 lbs

 

C.

4:14

 

D.

180

195

210

 

E.

3:17

3:08

2:59

2:54