Friday, May 26th 2023

WARM UP

3 shuttle runs (25′ increments)

3 shuttle runs, no turning around (25′ forward, 25′ backward)

50′ walking lunges

MOVEMENT/MOBILITY – Light/moderate band

1:00 forward fold

15 band passthroughs

:30 supine banded hamstring stretch w/ leg across body / side

:30 supine banded hamstring stretch w/ leg fallen to same side / side

10 banded good mornings

16 front to back banded transitions (like front to back strict press, but don’t press all the way up)

6/6 split stance single arm banded rows w/ t-spine rotation (band on rig)

6/6 single arm banded rows (no split stance)

2x :10 straight arm banded pulldown iso hold at bottom (band at chest height on rig)

:10-:15 dead hang right into

6 alternating single leg TTB

Coach Led Barbell Workout

STRENGTH

E :30 x 12 = 6min

1 Segmented Power Clean :02 pause just above knee

@74-84%

Then –

6:00-11:00 5 Singles – NO SEGMENT

No heavier than 92%

METCON

AMRAP – 7

4 TnG Clean and Jerk @ 115/85

6 TTB

24 Double Unders

:60 rest

AMRAP – 7

6 TnG Clean and Jerk @ 95/65

6 TTB

36 Double Unders

STIMULUS Barbell must be unbroken across. TTB should be unbroken for majority of the workout.

15min