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WEDNESDAY 11.28.18

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Warm Up:
before class:
2 k ski
+
3 sets
15 banded good mornings
8-10 each side banded bird-dog
(hold 1-3 seconds in extended position- focus on neutral back)
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3-5 sets
10 second burst on assault bike into
30-40 seconds easy pedal
+
2 sets with empty bar
3-5 tempo good mornings
3-5 rdl’s at tempo
3-5 empty bar deadlifts
3-5 high hang power cleans
3-5 mid hang power cleans
3-5 strict press
3-5 push press
3-5 push jerk
+
build weight and rehearse complex

A.) Every 1 min for 20 mins, alternating between:
Minute 1: 30 seconds max cals on bike
Minute 2: 9 dead lifts, 6 hang power cleans, 3 shoulder to overhead (115/80)

*Score total calories on bike
LEVEL 2: 155/105
LEVEL 3: 185/135

Cool Down 1.) Barbell Curl 15-15-15-15-15, using heaviest weight per set
Skull Crusher 18-18-18-18-18, using heaviest weight per set

Cool Down 2.) Dumbbell Push-ups 1×50
50 reps in as few sets as possible
push-ups on dumbbell handles
+
smr pecs, delts, lats