Tuesday, 24 January, 2017
WARM UP – MOBILITY
Dynamic joint warm-up
Kettlebell warm-up for hips and shoulders:
(Goblet lunges, SLRDL, swings, cleans, presses/push press, windmills etc.)
Bench/box overhead shoulder opener: 2x 30s holds
CLEAN & JERK X 7
5 min of practice and warm-up to working weight, then:
Every 3 min x 5 sets:
7 x ‘touch and go’ power clean + push jerk all at ~55-60% of 1RM C&J for each set.
Work on cycling smoothly and efficiently, choose a weight you can complete each set unbroken with good technique.
AMRAP in 12 min:
21 Russian KB Swings (32/24kg)
15 Handstand push-ups
9 Box jumps (30/24″)
Kipping allowed on the HSPU, scale to 1 or 2 mats or regular push-ups today to keep moving.
3 rounds: Rest as needed
8-10 Single arm bent over rows (heavy KB or DB)
12-15 Dumbbell Skull crushers (lighter DB’s)
Unbroken Ab circuit: 8-10 of each movement back to back:
-V-up or tuck ups
-Bicycles (opposite elbow to knee R+L = 1)