Fri. June 17, 2016


Inch Worms
Banded good mornings



Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets
2x5 65%
2x5 75%
1x5+ 85%

2x10 Off Blocks (just below knee caps) @55%
-Focus is on speed for the lockout.


Every 45 seconds for 10 Rounds:
2 Power Clean @bodyweight
1 Bar over Burpee
1 Shuttle Sprint (5m and back, 10m and back)

2xMax reps Russian KB swings AHAP

Rest as needed between efforts

Cool Down

Assault bike 5 minutes easy
Banded Splits, left, right, middle