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Training for Friday, August 3rd

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Warm Up
Group Circle
3 Rounds
6 Blank Bar Power Cleans
6 Blank Bar Strict Press (use training bar if standard bar is challenging, it’s a warm up!)
6 Blank Bar Front Rack Lunges
6 Up Downs

Shoulder Strength Endurance and Hypertrophy (12:00)
Strict Press
Sets of 6 Reps with 1:00 of rest.  Perform as many sets as able in the 12:00.  Try to use first 2-3 sets to find a weight that will challenge you to maintain.

Workout of the Day
4 Rounds for Time
10 Power Cleans
10 Front Rack Lunges
9-15-21-27 Burpees Over Bar
*Rx 95/65, Rx+ 115/75, Comp 135/95
*Burpees Increase each round as barbell movements remain the same

Cool Down
1:00 Shoulder Smash each side
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg