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8:30am, 9:45am 1 on 1

strength:

deloading overhead press

shoulder press

3 @ 70% of 1rm for 3:00

push press and push jerk for quick hip extension

1 push press + 2 push jerks @ 70% of 1rm push press for 5:00

WOD:

10 clusters*

30 knee tucks

8 clusters

30 hand to elbow planks

6 clusters

30 alternating leg up planks

4 clusters

30 starfish

2 clusters

30 Knees to chest

* begin with a doable but not without any challenge weight. Increase in weight each round.

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