Wed, 05.20.20

A. Weightlifting Wed is here! 6:30p om Zoom. Join us!

B. Refresh AM for updates. Warmup played following 7:30a Zoom!

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Warmup:

Warm up

Dynamic – 1 round

10 alt Knee to chest

10 alt heel to butt

10 alt heel sweeps

10 alt high kicks

10 alt lateral lunges

10 alt lunges with over head reach

Into

2.4.6.8.10

Shoulder tap

Mountain climbers

Plank March

Into

1 rounds

5 push ups

15 good mornings

30 lateral hops

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Full Gym:

A1. Bench Press 70-80% x 3 reps; x 5 sets

A2. SqT Clean x 3 + Split Jerk at 65-70%;

A3. :20 hard pulls on rower or machine

Rest 2 min – 5 sets total through all

B. AMRAP 15 @70-80%

10 burpees

10 dB box step overs

10 c2b pull-ups

10 cal machine

+

20-30 min of recovery (athlete specific)

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Minimal Equipment:

A1. Weighted pushups 8-10 reps x 5 sets (or single arm dB or kb floor press

A2. 10 plate ground to overhead

A3. :30 of 10m shuffle sprints

B. Amrap 15

10 burpees

10 box or implement weight stepovers

10 alt renegade rows

100m shuttle run

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