Thursday- May 18th

May 18, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 rounds of:

 

1- Turkish Get-Ups x 6 reps (3 each arm)

          rest 45 seconds

 

2- Goblet Squats x 12 reps (3 sec. descent, 2 sec. pause at bottom)

         rest 45 seconds

 

3- Side Plank x 45 seconds each side 

        rest 45 seconds

 

Performance

Every 90 seconds, for 6 minutes (4 sets):

 

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

 

Every 90 seconds, for 6 minutes (4 sets):

 

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

 

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

 

WOD

For time:

 

800m Run

30 Alternating Cossack Squats

30 Power Cleans 

 

(Choose weights that are appropriate. Use a kb in the goblet position for Cossack squats.)

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: glutes, shoulders, hamstrings

Socialize

 

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