FRIDAY WORKOUT

Back to a barbell…   One movement and one movement only!   WORKOUT/POWER/SKILL: Perform each round for time AND for best weight: 15 Clean & Jerks (2:30 time cap) * 55-60% 1RM REST AS NEEDED (5 minutes)   12 Clean & Jerks (Move weight up)(2:30 time cap) *65-70% 1RM REST

MONDAY WORKOUT

Hope everyone had a great Christmas!   STRENGTH: Deadlift @ 82.5% 1RM 5,4,3,2,1 (A set every 1:30-2:30) * Lots of hip flexor stretching and glute activation beforehand and during warm ups!   Work up using the following: 10 minutes 50% for 5 reps 60% for 4 reps 70% for 3

SUNDAY WORKOUT (FIT)

The terrible 20s 😉   WORKOUT: “Terrible 20’s” 20 Clean & Jerks (93/135#) 20 Ring Rows (Feet on 20″ box) 20 Hand Release Burpees over Barbell * As many rounds and reps as possible in 20 minutes *   Proper pacing for this one…   Keep your heart rate and

SUNDAY WORKOUT (FIT)

Lift, gymnastics, run, repeat!   WORKOUT: Perform as many rounds and extra reps as possible in 20 minutes: 5 Clean & Jerks (133#/185#)(75% 1RM) 10 Toes 2 Bar 200m Shuttle Run (100m x 2) MANDATORY 30 SECOND AFTER EACH ROUND   POST TOTAL ROUNDS COMPLETED TO ZENPLANNER

MONDAY WORKOUT

Open week!   A few days of general prep before the 1st workout announcement on Thursday night!   SKILL: Clean and Jerk Practice for 10 minutes ONLY to figure out a potential starting weight for the lifting portion to come…   WORKOUT #1: Wall Ball (14#/20#)(Scale up, if possible) DB