Monday, 05.18.20

Happy Monday!

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Refresh in am for updates, warmup (post 7:30a zoom). Comments scores, times etc to FB members group.

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Warmup:

Warm up

2 rounds

:20 on / :10 off

High knees

Butt kicks

Jumping jacks

Mtn climbers

Into

2 rounds

5 push ups to downward dog

6 alt lunge elbow to floor

10 alt Superman’s

Into

2 rounds

10 split squats each left

5 strict presses each arm

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Full Gym:

A. Split Jerk; 5 x 3 @77% ; rest 2 min between sets

B. Bottoms up Front SqT – 3 x 3 heavy working sets in <15 min

C. AFAP

30 alt DB SqT Snatch 50/35

30 / 24 cal bike

60 DB Snatch

60 / 48 Cal Row

***if one machine, use the same.

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Becomplete:

1. DB SA Row x 10 reps each side x 4 sets

2. DB single Arm bent over fly’s x 10 reps x 4 sets each side

3. Banded Thoracic Mobility x 15 each direction x 4 sets each side

4. Weighted GHD Back Extensions 4 x 12 / sub with Good mornings

5. KB Windmills 6/ reps each side x 4 sets

6. 3 rds , 25 banded face pulls + 25 banded scap squeezes + 1 min or ring support hold

7. Crossovery Symmetry Protocol

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Minimal Equipment:

A. Single arm strict press (while in lunge position) x 6-8 each side x 4 sets each side

B. AFAP

30 dB Snatch 50/35

30 goblet alt jump lunge

60 DB Snatch

60 Jumping alt lunge

*substitute for kb, plate or household implement.

^^for no equipment, ground to overhead as substitute or use anything around house.

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