07/26/21: Monday

Today’s Workout

Warm Up

  • 1 min. Row|Ski|Bike
  • 10 Push Up to Down Dog
  • 10 Strict High Pulls (BB)
  • 10 Strict Presses
  • 20 Jumping Lunges
  • :30 Handstand Hold
  • 1 min. Row|Ski|Bike
  • 10 Jerk Dip Squats
  • 5 Presses from the Split
  • 10 Push Jerks
  • 10 Split Jerks

Strength
Every 1:30 for 10 Sets

  • 1 Jerk Dip Squat + 1 Push Jerk + 1 Split Jerk
    ***Build from 60% of heavy single***

Conditioning – “LCQW1”
42 – 30 – 18 ***15 min. Time Cap***

  • Cal Row|Ski|Bike
  • DB Hang Power Snatches (Alt. – rx: 50#|35#)

Accessory

  • 400 m Single Arm Overhead Carry (Alt. as needed/desired)