WORKOUT OF THE DAY
MONDAY Context: Practice – Pacing and grip (and how to avoid rips) Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) clean a
FRIDAY Context: Practice – Row the 1500 as if it were a competition, log it as a separate benchmark. Skill Practice Warm Up: Spend 8 minutes working up to a challengin
THURSDAY Context: Practice – Talk about proper warm up sets before heavy lifting. Hip (side stretch glutes) Ball roll glutes TFL roll with roller Straddle on ground D dog to
WEDNESDAY Context: Practice – Focus on the lock out of both the jerks, the push ups Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’
TUESDAY Skills: Wheelbarrow walks Forward rolls Workout movements WORKOUT – 3 rounds 14 AMERICAN Kettlebell Swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
FRIDAY Context: Practice Mobility: Shoulder Skill Practice Warm Up: None Strength: 6 x 2 power clean 11 of 12 (6 sets of 2 reps at 85-95%, same weight with each set) Super Set: 6 x
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