Tuesday
Warm-Up.
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Jumping Jacks
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Jumping Jacks
3 Pull-Ups
10 seconds Jumping Jacks
3 Pull-Ups
Then…
A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Barbell Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition, you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Boom Lite
Warm-Up.
Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds
Then…
A.
For time:
Row 1000 Meters
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Barbell Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
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