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

8-10 V-Ups or Tuck Ups

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

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