January 15, 2020

January 15, 2020

1/15/20

Warm-up
Warm-up
Barbell Thoracic Opener: 2 Minutes

Ankle Dorsiflexion: 1 Minute Each Side

Wrist Stretches: 30-45 Seconds Each Direction

ACTIVATION
3 Rounds:
30 Single Unders
15 AbMat Sit-ups
10 Goblet Squats (Light Kettlebell)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Push Jerk (Weight)
Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk

STIMULUS
These 3 barbell reps come from the rack and are meant to be completed without dropping the bar

Pause for 2 seconds in the dip of the Pausing Jerk Drive

Rest as needed between sets to maintain quality

Metcon
Metcon (Time)
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

-Your score is the slowest score of the 5 rounds

-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

*The barbell comes from the floor for the front squats, so it should also be a weight you can clean

*Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

*It is ok to squat clean the first rep

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