Friday, January 5th 2024

WARM UP

“The Warm Up”

3x

:15 Jumping Jacks

:15 Air Squat

:15 Spiderman

:15 Jump Squat

MOVEMENT/MOBILITY – barbell, pull up bar

:30 behind the neck elbow punches

1:00 front rack hold

:30 bottom squat hold

:30 pigeon / side

:30 supine lumbar twists

:20 hollow hold + :20 superman hold

2x :10 partner hanging t-spine opener

8 mini kip swings, tight core and shoulders

6 bigger kip swings, looser core and shoulders

4x TTB or T2A

PRIMER –

10 Empty Barbell Front Squats

5 Reps w/ 135/95 or lighter

then,

Build to starting weight

STRENGTH

E2M x 3

3 Front Squats (:03 Descent)

right into

E2M x 3

1 Front Squats (no tempo)

*still focused on finding a solid foundation and strong descending position on the 3s.

*try and push the 1s 5-10# heavier than last weeks doubles

GET FIT

4x

15 Thrusters (95/65)

15 TTB

15/12 cal row

15 Box Jump overs @ 24″/20″

:60 rest b/t

NOTES Thruster/TTB goal is to be unbroken or 1 break for majority of the workout. Do your best to recover on the row. Try to keep splits within :20.