04.21.2020 Super Set Day!

Warm up

60 seconds jumping jack
then 2 rounds30 seconds flutter kicks in the hollow
10/side- side lying hip thrust
5/side single leg RDL
5/side half kneeling DB press


Home Weightlifting
A.  power snatch + snatch from the power position  4 sets of 3 (1+1)
B.  drop snatch + OHS 4 sets of 3 + 3


https://www.instagram.com/p/B-shdkJHAGa/
Super Set One
2 rounds
8 reps/side -single leg hip thrusts- DB on the working hip
10 reps/side -touchdown squats
8 reps/side -reverse lunge to single leg deadlift- non working leg back and up with weight on the non-working leg side

Super Set Two
2 rounds - do all reps unbroken
20 DB wrist curls
15 DB bicep curls (both arms at the same time if you have two DBs- otherwise 15 each side)
10 DB seated strict press (both together if you can- otherwise 10 each side)

https://www.instagram.com/p/B-kwcV2nkwc/
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest  (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor

11.26.19

Warm Up
2 Sets of:

300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans- empty bar
5 power cleans
5 tall cleans



Mobility:

box stretch x 5 reps each way https://www.instagram.com/p/B3ukFlxg_uS/
Spanish goblet squats x 8 reps with a 3 second lower and 3 second pause
https://www.instagram.com/p/B3CYJZ_HA0m/



Primer:
Three sets- increasing load for each set
DB bench press x 10 reps
DB bicep curls x 12 reps
Band pull aparts x 20 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
2 RFT
20 cal bike
15 box jump overs 24/20"
30 power cleans 95/65
15 box jump overs
20 cal bike
Rest 5:00
record both times - try beating your first time!