1/07/20

January 7, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(Not for time)

50 banded squats

50 banded shoulder external rotation (25/25)

 

C.

“Partner”

(6 rounds for time)

10 hang power cleans 105/155lb

(4 rounds for time)

15 push jerks 

(2 rounds for time)

400 m run 

*switch each round* 

 

D.

(2 rounds)

15 Romanian deadlifts with 3 sec negative 

Rest 90 seconds 

 

E.

Static stretches 

(5-10 min) 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

(5-10 min)

 

B.

(Not for time)

50 deep air squats

50 lying Dbell shoulder external rotation (25/25)(super light Dbell) 

 

C.

(3 rounds for time)

10 hang power cleans (Dbell each hand/light+medium heavy weight) 

Rest 1 min 

(2 rounds for time)

15 push jerks or push press 

(1 round for distance)

3 min run 

 

 

D.

(2 rounds)

15 Dbell Romanian deadlifts with 3 sec negative 

Rest 90 seconds 

 

E.

Static stretches 

(5-10 min) 

 

 

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