Some of us are headed to Atl for open workout 13.5 tonight, so Coach Clayton will be teaching this afternoon.
dynamic warmup
stretch hips and ankles
mobilize for a good rack position
mobilize shoulders for pulling
A. 3x3 Front Squat "moderately heavy, but not maximal"
B. Mini Open 13.5
Complete as many reps as possible in 4 mins of:
12 thrusters (85/55)
12 pull-ups (CTB for Tim)
If you reach 72 repetitions before the 4 mins expires, a bonus 4 mins will be added.
If you reach 144 repetitions before the 8 mins expires, a bonus 4 mins will be added.
The trend continues if you can complete 3 rounds of 12+12 every 4 mins.
Foam roll back, quads, and lats
dynamic warmup
stretch hips and ankles
mobilize for a good rack position
mobilize shoulders for pulling
A. 3x3 Front Squat "moderately heavy, but not maximal"
B. Mini Open 13.5
Complete as many reps as possible in 4 mins of:
12 thrusters (85/55)
12 pull-ups (CTB for Tim)
If you reach 72 repetitions before the 4 mins expires, a bonus 4 mins will be added.
If you reach 144 repetitions before the 8 mins expires, a bonus 4 mins will be added.
The trend continues if you can complete 3 rounds of 12+12 every 4 mins.
Foam roll back, quads, and lats
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