Monday, April 15th 2024

WARM UP

40 bunny hops

20 high bunny hops

50′ high knees

50′ butt kickers

50′ side shuffle / direction

MOVEMENT/MOBILITY – mini band

*mini band around feet

10/10 banded lateral side steps 1

0/10 banded kick backs

10/10 standing knee raises/reverse squats

:30 dead bugs

*band around knees

:30 slow hip CARs / side

6 glute activation + slow hip hinge

*band around wrists

10 banded shoulder external rotations

PRIMER – barbell

10 strict press

10 back squats

5 behind the neck strict press

5 back squats

STRENGTH

E3M x 3 Sets

8 Back Squats

NOTES

*build to a 8 rep max today

*first set should be pretty easy, 2nd should get moderately hard, last set empty the tank. Intensity over volume this week.

GET FIT

For Time (20min CAP)

4x

6 Power Clean and Jerk @ 95/65 (Rx+135/95)

6 Burpee over bar

+ :60 rest

4x

8 Power Cleans @ 135/95 (Rx+185/125)

40 Double Unders

+ :60 rest

4x

10 Deadlifts @ 185/125 (Rx+225/155)

5 Burpee Pull Ups

NOTES CJ weight should allow athletes to cycle reps. Power Cleans should be singles across. Deadlifts should have no more than 1 break/round.

MODIFY 40 DU – 30 reps OR 80 Singles 5 Burpee PU – 5 Burpee to 6″