9/19/19

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1. Clean- work at 95% of your 1RM Clean & Jerk for 4x1

2.) back squat- work to 83% of your 1RM Back Squat for 1x3, then decrease weight (-30 lbs) for Drop Set 1x5.

3.) Behind the neck push jerk - work at 72% of your 1RM Clean & Jerk for 4x3.

Accessory:

1.) Super Set 2x 10 DB upright rows, 10 DB strict press

2.) Single leg KB Deadlifts 2x10 per side

3.) 2x5 Hollow to arch transition rolls

3 rounds of the following superset:

10 sandbag over yoke, 10 sandbag Squats

9/12/19

Barbell WOD

1. Halt clean- Hold a 2 second pause at position 2 (knee), then perform a Clean. In week 1, work at 85% of your 1RM Clean & Jerk for 5x1

2.) 3 FRONT SQUAT + SPLIT JERK In Week 1, work at 85% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk.

3.) snatch grip deadlift - work at 60% of your 1RM Deadlift for 4x5.

Accumulate 2 min holds of each:

plank, wall sit, overhead hold with load overhead (can be kbs, sandbag, barbell,yoke, etc make sure core is tight engaged and ribs are down and braced)2000 m row for time...write down your time as a baseline..we will test again in a month

9/10/19

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Handstand skill and pull-up superset for 15 mins:

Handstand skill work: 2-3 rounds

1) 5-8 seated heavy DB press

2) 30s handstand hold/pike hold

3) wall walk/handstand negatives

Alternate with pull-ups variations:

1)8-10 inverted row

2) 5 negatives

3) 5-10 pull-ups

For time:

400M run, 60 DU, 50 air squats, 40 KBS(53/35), 30 abmat sit-ups, 20 wallballs(20/14), 10 burpees, 20 wallballs, 30 sit-ups, 40 KBS, 50 airsquats, 60 DU, 500m row