LET THE RENOVATION GAMES BEGIN! WE WILL KEEP YOU POSTED !
Warmup
5 cat cows
8 alt sides threat the needle
10 ps KB pendulum swings
KB neck stretch
Line drills
review cleans, push jerks with a double dip no splits
STRENGTH .. COMPLEX TIME
Build to a Heavy Complex: Lift every 1:30 for 7 sets
1 Power Clean
2 Front Squats
3 Push Jerks
Put in all together with “Rack City”
For Time:
10 Power Cleans (155/105)Manageable weight
50 Air Squats… NO BOUNCING IN THE BOTTOM OF SQUAT
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)NOTHING OVERHEAD IF NECK OR SHOULDER ISSUES, DO LANDMINE OR DELTOID WORK
50 Air Squats
Finisher
6 ps outside leg Dbell swings … light weight
6 ps dead ball pick up S Leg
10 ps in side plank reverse band eternal rotation ( ASK ME )