10/25/17

24
Oct

10/25/17

Wednesday

Lift
Fitness
15 minutes to establish a heavy single for the day:
Squat Clean
*Lets start really hammering hook grip when doing Weightlifting movents. Other points to focus on:
– Jump tall, Get small(jumping to full hip, knee, and ankle extension, and then using the arms to pull the body underneath the bar.)
– Standing up to full extension after each rep.

Life
Every 2 minutes for 14 minutes do:
2 power clean + 1 Front squat

Metcon(15 min. time cap)
Fitness
2 Rounds:
400 Meter Run
21/15 Calorie AA Bike(Schwinn 21/15)(row 15/12)
12 Squat Cleans (155/105)(115/80)(95/65)

Life
2 Rounds:
400 Meter Run
15/ 12 cal row
12 DB thrusters

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