June 6th, 2017

Activation Work
Single Leg Hip Thruster x 10/side x 2
Front Rack Opener x 10/side x 2
PVC Elbow Touches x 5-7 x 2
T-Spine Stretch on Medball x 30 seconds x 2

Barbell
A. Push Press + Push Jerk + Split Jerk; build to a heavy complex here
B. Depth Drop to Hurdle Jump x3x3

Conditioning
5 TnG Clean & Jerks @135/95
10 Second Bike Sprint @100%
Every 3 minutes
x 5 sets
+
Rest 5 minutes
+
200 Meter Row Sprint @100%
Rest 4 minutes
x 3 sets
+
30 Second Row @85%
Rest 30 seconds
30 Second Bike @80%
Rest 30 seconds
x 10 minutes

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4 Comments

  1. Activation Work: done
    Single Leg Hip Thruster – are these to be with the leg straight out or crossed over. I saw both options on the internet.

    Barbell
    A. 148. Went pretty well today.
    B. done off 20inch box with hurdle under a plate.

    Conditioning:
    About 35-40 seconds a round with 4-5 cals.
    Row: 43-44 seconds each round
    Row & Bike: average 8-9 cals on rower and 7 cals on bike.

    Liked by 1 person

    Reply

  2. Activation Work: done
    Single Leg Hip Thruster : done with 53, then 63

    Barbell
    A. 128 – was pretty happy with that for a push press
    B. done off 20inch box with a raised hurdle

    Conditioning:
    First part: 6,6,5,6,5
    Row: 44, 41, 42
    Row & Bike: totaled 44 cal on the rower, 40 on the bike

    Liked by 1 person

    Reply

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