Wednesday 6.20.18

Wednesday 6.20.18

Wednesday 6.20.18

Split Squat (5×5(ea))
-Slow and Controlled (3 second negative)
-Feet should be in Split Jerk Position
-lightly kiss the ground with your knee and keep knee behind your front toe
-This is a new movement so do not worry about the load
-The front leg should be the focus on moving the weight up and down
Glory Bells (Time)
5 Rounds
10 1-Arm KB/DB Hang Cleans on Right (53,35)
10 1-Arm KB/DB Thrusters on Right side
10 1-Arm KB/DB Hang Cleans on Left
10 1-Arm KB/DB Thrusters on Left side

L3: (35,26)
L2: (26,18)
L1: 4 Rounds

Cash Out
Accumulate:
1a) Glute Bridges 100 reps
1b) Weighted Planks 2:00

or

EXTRA CREDIT ENDURANCE
Warm up
10 Minutes of Assault bike
Keep watts at 70% effort or 60-70rpms
Goal is 300-350 watts but everyone will vary
Then
Rest 2-3 Minutes
then
10 Rounds
Assault Bike
:20 Sprint
:40 recover