7.30.18 Monday

PERFORMANCE/FITNESS

A. Clean Pull + Clean Prep
BN Front Rack Mobility x 20 – 30s
Clean lift off w/ pause above knee x 3 reps
Clean Pull w/ pause in Extension x 3-5 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps

 

B. Clean Pull w/ pause in Extension + Clean from above knee (1+1) – Build to 1RM in Complex in 15 minutes

 

C. “Rise”
Complete as many rounds and reps as possible in 14 minutes
200m Run
3 Power Clean 155/105#
3 Burpees over Barbell
200m Run
6 Power Clean 155/105#
6 Burpees over Barbell
200m Run
9 Power Clean 155/105#
9 Burpees over Barbell
200m Run
12 Power Clean 155/105#
12 Burpees over Barbell
200m Run 15 15, etc….

 

D. Accessory Work
Two – Three Sets
Seesaw Kettlebell Row x 8-10/side
Hip Flow x 1

**Hip Flow (Start in Collapsed 90 90)=
Side to Side Switch x 3/side
Shin Box Extension x 3/side
Extension into Squat x 1/side**
+
Frog Stretch x 2 minutes

 

E. Decompression x 1-2/side

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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