05/19/21: Wednesday

May Events:
Bring a Friend Saturdays – Westfield / Berkeley Heights
Small Group Nutrition Coaching – 5/17 – 6/13
MDW Social – Sat, May 29 @ 3pm

Today’s Workout

Warm Up

• :30 Row|Ski|Bike
• :30 Hang + Scap Pull Ups
• 2 Sets
  • 10 Groiners w/ T Spine Opener
  • 5 Press UP + Down Dog
• :30 Row|Ski|Bike
• :30 Kip
• 2 Sets
  • 10 Thrusters
  • 8 Squat Thrusts
  • 6 Pull Ups

Conditioning –“Nowhere to Hide” – Last done 6/28/19
3 Rounds For Time (crx: 4 Rounds)

• 25 Cal Row
• 25 Thrusters (sx: 45#|35#   rx: 75#|55#)
• 25 Burpees
• 25 Pull Ups (sx: Jumping Pull Ups)

Accessory
2 min. Each Side/Each Stretch

• Couch Stretch
• Pigeon Pose

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Barbell

• Lifts
  • EMOM 8: Overhead Squats (Rack):
    • 60% – 2(2)
    • 70% – 2(2)
    • 80% – 2(2)
    • 85+% – 2(2)
  • Clean Deadlift + Low Hang Clean + Jerk:
    • 50% – 1 + 1 + 2
    • 60% – 1 + 1 + 2
    • 70% – 1 + 1 + 2
    • 75% – 1 + 1 + 2
    • 80% – 1 + 1 + 2(3)
• Accessory
  • Clean Lift Off:
    • 105% – 110% – 5(3)
  • Russian Twist:
    • 3×20 (Build in weight)