DATE – Sunday – STRENGTH
Warm-up/Mobility)
8-10 mins dynamic: include glute activators, low back stretches & thoracic rotations
Shoulder circles, front rack w/PVC, wrist extension
WOD A) (20 mins) Clean & Jerk: 2 + 2 x 5-6 working sets – speed focus, below 80% 1RM
WOD B) 3 sets alt:
1) Jerk Balance x 5 reps at 60% C&J 1RM
2) Weighted Hip Extension x 10-15 reps
DATE – Sunday – WOD
Warm-up/Mobility)
Roll planter fascia x 2 mins each
8-10 mins dynamic/sprint prep: running drills, stretch calves, hip flexors, hams
WOD A) Victory Square Hill Sprint x 8 Rounds
WOD B) 5 Rounds NFT, but rest no more than 20-30 secs between exercises. The goal is perfect movement here:
Strict HSPU x 4-6 reps – deficit if possible
Strict Chest to Bar Pullup x 4-6 reps – weighted if possible (pro or supinated)
6-8 Leg Circles Left, 6-8 Leg Circles Right
