9.28.18 Friday

PERFORMANCE
A. Jerk Prep
BN Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Split Jerk x 3 reps
B. Front Squat + Jerk (1+1) – 18 minutes to Build to Heavy Single
C. “Thelma & Louise” 
In Teams of two alternate Full Rounds, Complete Five Rounds Each of:
10 Power Clean 115/75#
12 Shoulder to Overhead 115/75#
16 Back Rack Reverse Lunge Alternating Legs 115/75#
D. DeCompression
FITNESS
A. Jerk Prep
BN Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Split Jerk x 3 reps
B. Four Sets
Push Press @21X1 x 5 reps **Building each Set**
Rest 20 seconds
Ring Row w/ pause at top & bottom x 4-8 reps **Feet Elevated, as horizontal as Possible**
Rest 20 seconds
Weighted Plank on Elbows x 30-45 seconds
Rest 60 – 90 seconds
C. “Thelma & Louise” 
In Teams of two alternate Full Rounds, Complete Five Rounds Each of:
10 Power Clean
12 Shoulder to Overhead
16 Back Rack Reverse Lunge Alternating Legs
D. DeCompression

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

 

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