Monday
Warm up:
2 min cardio
Spider man lunges
Bear crawl
Child's pose lat stretch 30s each side
Samson Stretch 30s Each side
Banded Shoulder distraction 30s each side
Hang clean instruction 10 Sets to warm up to working weight for EMOM
1 RDL, 1 hang Power clean, 1 Front squat
1. Hang Clean: EMOM 1 from mid thigh, start at 70% and build
2. Back squat: 5x5
3. Met con:
7 Min AMRAPs
15 push ups
10 box jumps
5 strict pull ups or LOW ring rows
Rest 2 minutes
15 push ups
10 air squats
5 TTB strict
Adaptive:
Warm up:
2 min Cardio
Theraband Protocol 6 reps each
Stretches with class
Hang clean (with class): use 15# bar to start: slow upright row, fast elbow to front rack 10 sets. do these on stack of plates
Hang clean: work up in weight to as heavy as possible today
Back squat: Glute bridges: up quick, hold 3, down 3, repeat (33x0) use a barbell or plates. 5 sets of 5
Met con:
7 Min AMRAPs
15 push ups
10 floor to box or plates
5 pull ups
rest 2
15 push ups
10 floor to box
5 v ups
10 am class
Front Squat: 5x3 *Warm up sets DO NOT COUNT. GET HEAVY
RDL 5x8
EMOM Pausing Power cleans: 3 count pause at knee with vertical shin, and just above knee.
Met Con is the same.
