13
Dec
WEDNESDAY
A GROUP WARM UP
B STRENGTH:
Squat clean
15 minutes to establish a 1 RM
C METCON
“STAR WARS”
2 Rds:
100 double unders
15/10 cal assault bike
12 squat cleans 115#/80#
WEIGHTLIFTING/OLY CLASS @ 6:15
1. Superset the following
pause back squat (3 sec pause at the bottom)
strict press
5 x 3 (same weight)
2. Accessory work: Weighted alternating lunge. Hold db or kb in front like goblet squat. 3 x 12
3. barbell hip bridges 3 x 10 with 3 second hold at top squeezing glutes
4.plank hold 3 x 60 seconds