10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set
Skill Work: 5 Min EMOM: You choose reps and movements: (strict T2B, strict K2E, strict HSPU, strict pullups, MU)
PUREFIT:
10-9-8-7-6-5-4-3-2-1
Med Ball Clean and Jerk
15 Jumprope
Static Work: Tabata Wall Sits, Tabata Plank (3 Min each)
MWOD:
Monkey Bar of Death: set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring. When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee) Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf. Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.
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