attwpbMay 2, 20211 min readMonday 5.3.21“Work hard in silence, let your success be your noise.”Pre-Class:2:00 Cardio1:00 Wrist Stretches1:00 Front Rack Stretches1:00 Couch StretchWarm Up:3 Rounds5 Slow High Hip Deadlifts4 High Pulls3 Muscle Cleans2 Strict Press1 Push Jerk20:00 To Get HeaviestClean & Jerk 1 rep30 Squat Clean & Jerks (155/105 lbs)
“Work hard in silence, let your success be your noise.”Pre-Class:2:00 Cardio1:00 Wrist Stretches1:00 Front Rack Stretches1:00 Couch StretchWarm Up:3 Rounds5 Slow High Hip Deadlifts4 High Pulls3 Muscle Cleans2 Strict Press1 Push Jerk20:00 To Get HeaviestClean & Jerk 1 rep30 Squat Clean & Jerks (155/105 lbs)
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a