9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 21, 2014

January 20, 2014

Warm up: 2x Hip Mobility Drill, PVC x2 (dislocate, good morning, pillar squat)

Banded Hurdler stretch, 20 Banded good mornings, 

20 scorpions, 10 Wall squats, 5 inch worms

 

Athlete

1) Dead Lift: 5×3@ 100% (5rm)

2) “Grace”

30 Clean and jerks (135/95)

 

Beginner

1) Dead Lift: 5×3 (warm up well, then do all 5 sets increasing weight each set)

2) choose 1 based on skill level

a) 30 clean and jerks a lighter load

b) EMOM 10: 4-5 Hang clean and jerks

c) Every 30sec for 10min: 4 Sand Bag Ground to Overhead

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