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03.07.17 Mr. Perfect

7
Mar

03.07.17 Mr. Perfect

Warm Up
3:00 bike/run/row or jump
Two sets of:
T Raises x 10 reps
(face down, raising straight arms at 90 degrees)
Y Raises x 10 reps
(face down, raising straight arms at 45 degrees)
I Raises x 10 reps
(face down, raising straight arms in front)

then…

Donkey kicks x 10 reps
Ring rows x 8 reps
Hand plank shoulder taps x 20 reps

Mobility:
Wall slides x 10 reps
Hand plank to press lean x 5 reps

Lateral monster walks x 10 each direction
Deep squat progressions x 5 reps

Clean Warm Up:

Learning handstand push ups.

3 reps of each with no weight, then with light weight
mid-hang clean jump
mid-hang clean pull
tall muscle clean
tall clean
WOD:
Mr. Perfect
10-8-6-4-2 HSPU
2-4-6-8-10 Power Cleans 155/105 or 135/95 or 95/65

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