1/15/14: Day 45

GYM PROGRAM

Warm-up

Squat Test (use kb for depth if necessary) - 1:00

Row 500m

3 Rounds :20/:10

Jumping Jacks

Inch Worms

Jump Rope

Mountain Climbers

Mobility

Roll Calves w/LAX Ball - 1min/leg

Couch Stretch - 1min/side

Skill/Strength

Back Box Squat 5x2 @ 90%

WOD

21-15-9 Reps for time

SDHP (95/65)

Box Jumps (24/20)

Then…

Rest 2min

Then…

9-15-21 Reps for time

K2E

Burpees

15:00 cap


OLY CLASS

Jerk Foot Drills
After position established…
EMOM for 5min
5 Split Jerks (PVC or Oly bar only)

EMOM for 7min
2 Push Jerks from behind the head

10min to establish heavy split jerk from behind the head

EMOM for 10min
1 High Hang Power Clean and Split Jerk (work up to heavy max)

SMOLOV PROGRAM

Warm-up

Squat Test (use kb for depth if necessary) - 1:00

Row 500m

3 Rounds :20/:10

Jumping Jacks

Inch Worms

Jump Rope

Mountain Climbers

Mobility

Roll Calves w/LAX Ball - 1min/leg

Couch Stretch - 1min/side

Skill/Strength

Back Box Squat 12x2 @ 90%

WOD

21-15-9 Reps for time

SDHP (95/65)

Box Jumps (24/20)

Then…

Rest 2min

Then…

9-15-21 Reps for time

K2E

Burpees

15:00 cap

That's all for today, folks!