“Boom Boom Boom” & Oly – Thursday 10-5
Warm-up
2 Rounds
:40 work/:20 rest & rotate
- Strict Toes to Bar/Leg Raises
- Front Squats
- Double Unders
Accessory
3×20 Weighted Glute Bridges
Or 3×10 with a loaded barbell and shoulders on bench.
Strength (20 Minutes)
Front Squat
3-3-3-3-3
WOD (15 mins)
4 Rounds
15 Toes to Bar
15 Back Squats(135,95)
75 Double Unders
Level 2- 115,75, 35 Double Unders
Level 1- 95,55, 150 Singles
ADV – (165, 110)
Olympic Lifting Class **6:00PM Only**
Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk
Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press
Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1
Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts
2017 10 04