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

January 23, 2014

January 22, 2014

Warm up: 2min Jump rope,  2x Hip Mobility drill, Band Lat Pull/ Band front rack

5inch worms, 10 wall Squats, 15 Strict Push Ups

2x PVC (dislocate, good morning, front squat)

Barbell clean drills+ 10 Push press+ 10 Jerk

 

Athlete

1) Clean and Jerk: 10×1@85%

2) 4rds: Each exercise 30sec work, 30 sec rest

Max Effort Double Unders

Max Effort KB Swing

Max Effort Single Leg RDL (alternate leg each round)

Max Effort Ring Dip

 

Beginner

1) EMOM 10

3 Hang Cleans+ 2 Jerks (light to moderate weight)

2) 4rds:Each exercise 30sec work, 30 sec rest

Max Effort Jump Rope

Max Effort Russian KB Swing

Max Effort Single leg RDL/ two legged if absolutely necessary

Max Effort Banded dips/ Ring Dip Hold/ Bench Dips (choose one based on skill level)

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