06/09/2017

 In Blog, Workout of the Day

Friday

Pre-Class Strength Training

Back Squats

5 x 4 at 40-55% [@3.2.x.1.]

3 x 8 at 65-75% [@1.0.x.1.]

In-Class Session

Primary Strength

Clean and Jerk

3 x 1. 1. 1. (50-60%)

3 x 1. 1. (65-75%)

3 x 1. (75+%)

Team Workout of the Day

In Pairs Complete the following…

AMRAP 14:

40 – 30 – 20 – 10

Clean and Jerks [115/75]

Burpees Over Bar

*In Between Rounds complete 20x SYNCHRONIZED Abmat Sit-Ups*

(If Finished before 14:00 time is score.)

Post-Class Accessory Work

 3 sets:

12x Reverse Flys @C.O.S.

8-12 Ring Dips [2.1.1.1.]

10-12 One Arm Bent Over DB Rows each Side [2.1.1.2]

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