Monday August 6, 2018

Monday August 6, 2018

August Events
Buddy Day Saturday August 25 at Marine Park

Warm Up
10 Reps Of Each
Head Circles (5 each direction)
Arm Circles (both directions)
Overhead/Behind the Back Claps
Hugsies
Body Twists
Walk Out Push Ups
+
30 Sec Of
Squat Hold
Plank Hold
Active Spiderman Left Side
Active Spiderman Right Side
+
AMRAP 3
5 PVC Presses (3s OH Hold)
5 PVC Presses (SLOW)
5 Up/Downs
+
AMRAP 3
5 PVC Back RAck Presses (3s Up)
5 Hollow Rocks
5 Lateral Burpees over PVC

Skills & Drills
Strict Press
Focus: Bracing

Movement Prep
10 Alternating Front Rack Elbow Rotations
5 Strict Press (2222 Tempo)

Hang Power Clean

Movement Prep
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans

Part I
Strict Press
7 Min to build to a Heavy 5

-Into-
EMOM 10
3 Strict Press

*Use same load from heavy 5 rep

Workout Prep
2 Sets
3 Hang Power Cleans (workout weight)
3 Lateral Burpees Over Bar

Part II
AMRAP 7
7 Hang Power Cleans (95/65)
7 Lateral Burpees Over Bar


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