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 )