Refreshing

Sunday, July 7, 2013

Mobility:

2x:
10 Monster walks
10 Seated Overhead Shoulder stretch (PVC)
10 Overhead squats, hold last rep 10 seconds

Strength:

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk heaviest possible, rest 60-90 seconds

Notes:  This complex is performed as 3 cleans and then a jerk after the last clean.  Focus on good hip contact with the bar and speed under the bar!  If you are still learning, perform a higher volume of reps with lighter weight, practicing positions.

Classic Conditioning:

2 min AMRAP of:
Chest to Bar Pull-ups (try to use a band as necessary to actually touch your chest to the bar!)

-then-

6 min AMRAP of:
15 parallette jump-overs
12 Burpees

-then-

2 min AMRAP of:
Pushups

Advanced Conditioning:

2 min ME Muscle-Ups

-then-

6 minute AMRAP of:
50 Double-Unders
15 Burpees

-then-

2 min ME Muscle-Ups

Cool down:

3x:
1 minute Plank hold
30 second Arch Rock hold

 
Recipe adapted from PaleOMG…