Friday 5/11/18

Friday 5/11/18

Warmup
Jump Rope 3 minutes
Hip Mobility
10 Downdog Pushups

Lift

Levels 2-4
10 Minutes:
Barbell Clean and Jerk Progression
Then practice with manageable weight

Then 25 Minutes:

5x
6 “Reset” Deadlifts (release the bar on the floor and reset your position every rep)
Sets across: all work sets at the same weight – 75% of your working 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
9 Double Kettlebell Single Leg Deadlift R
9 Double Kettlebell Single Leg Deadlift L
30 seconds Clean and Push Press R
30 seconds Clean and Push Press L
30 seconds Downdog Stretch

Rest two minutes between Circuit A and B.

B.
3x
9 Heavy Sumo Deadlift (hold for 2 seconds at the top with max effort glute contraction)
9 Double Kettlebell Strict Press
30 seconds Windmill R
30 seconds Windmill L
30 seconds Leg Lowers

Conditioning
12-15 Minutes
Don’t worry about how many rounds you get, just give each exercise everything you have.
Rest 30-60 seconds between movements.

Levels 2-4

20 yd Heavy Sled Push
Max reps UNBROKEN STRICT Pull-ups
10 Weighted Situps (anchor your feet on the stall bars and hold 2 kettlebells on your chest as you sit up)

Levels 0/1

20 yd Sled Push
Pull-up practice with bands – 5 good reps per set (sub 10 ring rows if you can’t use the bands)
10 Ball-up Situps

X