Oly –
2x
5 halting clean pulls( pull to above knee)
Then
2x
3 halting mid thigh clean pulls
(Pull floor to knee. Pause, knee to pocket. Pause. Reset
2x
3 segmented power clean
With a partner
Row 3000m/2500m or VC 1200/1000 or Bike 6000m/5000m
Partner A- row/climb/bike
Partner B - 10 hollow rocks + 10 tuck ups + 10 SL v ups
(Switch whenever, but when you do complete 1 round of abs)
Then
Warm up: Set Ignition to Go
20 calorie row
150 feet VC
10 calorie bike
* sprint the first :10
Then
2x
10 knee tuck pike ups on rower
5/5 pistols on bench (aka, step downs)
Then
20 calorie row
150 feet VC
Strength
Cluster Squats
Warm up
5-5-3 (building to something resembling heavy)
Then cluster sets
3x 1-1-1
Cluster Sets - 10sec rest between tough singles. The three sets will consist of 3 singles.
3x
250m row
12 v ups or 20 single leg v ups
12 Bulgarian ring rows ]
12 push ups to alternating toe touch pike up
Strength
Push Press 10-8-6-4-2
Every 2:00x 5
Push Press for load:
#1: 10 reps
2x use as warm up building into accessory
10 plate pick ups + 5 trucker squats
Then
Everyone wants to go to heaven but nobody wants to die just like everyone wants to move better but
doesn’t want to move better.
Today we get twisty, bendy, breathy and spicy. Have fun!