03092020

8
Mar

03092020

Cycle 3, Week 3, Day 1

Warm-up
Banded Glute Activation Steps, performed while in the bottom of a squat position, 10 reps in each direction (left, right, forward, backward)
+ 5 squats after each direction.
then, 2 Rounds of:
8 Empty Bar Strict Press
8 Empty Bar Front Squats
5 Perfect Split Jerks
Mobility
30 sec Lunge Reach Hold (ea. side)

Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
4 Hang Squat Cleans
(Shoulders in front of bar, then into power position!)
then,
Clean (Jerk Final Rep)
7 x 2 @ 80-85% of 1 RM
*Drop & Reset each rep

Met-Con
For Time
25 Ring Dips
40 Thrusters (75/55#)
55 Wallballs (20/14#)

Extra Work
4 Rounds
16 Good Mornings
16 “Bottoms Up” KB Presses (8/arm)
*Both try to go slightly heavier than last week.