Monday 7.12.21

Prep

Equipment required: Foam roller, barbell, light band

1) Foam roll lats + thoracic spine

2) 2 x 10 each Thoracic Rotations

3) Band Chicken Wing Stretch 60s each

4) 2 Rounds of:

– 4 Plank to Forearm Plank

– 6 Band Overhead Goodmorning

– 4 Jump Squats

5) Air Bike Sprint 10-15s for max watts

A.

Push Jerk

1RM in 6-8 sets. Rest 2:00

– goal: 5# PR

– L1: 4 x 6 Strict Press. Three warm-up sets. Or 4 x 8-10 Single Arm Z-Press. One Wwarm-up set

B.

T2B Drills

-5 minutes

-Coach led

C.

‘Jones Bones’

AMRAP 12:

10 T2B

10 S20H (135/95)

200 Meter Run

– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.

–Last tested 4/1

D.

Ring Rows

3 x 20-25. 90s.

– Use an angle that is ‘easy’