FRIDAY Oct 9 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Disc Shoulders POWER CLEAN and JERK Within a 10 min block FITNESS Build to a Heavy Single Power Clean and Jerk PERFORMANCE Build to a Heavy Single Squat Clean and Jerk CONDITIONINGAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 50/35Rest 3 minsAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 55/37.5 Rest 3 minsAMRAP 3 mins AMRAP 3 mins 50 Double Under’s 15 T2B Max Clean and Jerks 60/40Rest 3 minsAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 65/42.5 Midline2-3 Rounds10 Disc Inch Worms 10 Side Plank Rotations (L)10 Side Plank Rotations (R)Rest 1 mins AKL Ladies Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Lying Hamstring S3. Coaches Choice Strength3 Rounds S1. 8 Barbell Front Squats S2. 5 Band Assisted Pullups + 10 HR Pushups S3. 30 Mountain Climbers Conditioning 20 min AMRAP 20/15 Cal Row 20/15 Box Jump Overs or Step overs 20/15 Cal Ski Erg 20/15 KB Swings 200m Run David Koni
FRIDAY Oct 9 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/T-Spine S2. Disc Shoulders POWER CLEAN and JERK Within a 10 min block FITNESS Build to a Heavy Single Power Clean and Jerk PERFORMANCE Build to a Heavy Single Squat Clean and Jerk CONDITIONINGAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 50/35Rest 3 minsAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 55/37.5 Rest 3 minsAMRAP 3 mins AMRAP 3 mins 50 Double Under’s 15 T2B Max Clean and Jerks 60/40Rest 3 minsAMRAP 3 mins50 Double Under’s 15 T2B Max Clean and Jerks 65/42.5 Midline2-3 Rounds10 Disc Inch Worms 10 Side Plank Rotations (L)10 Side Plank Rotations (R)Rest 1 mins AKL Ladies Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Lying Hamstring S3. Coaches Choice Strength3 Rounds S1. 8 Barbell Front Squats S2. 5 Band Assisted Pullups + 10 HR Pushups S3. 30 Mountain Climbers Conditioning 20 min AMRAP 20/15 Cal Row 20/15 Box Jump Overs or Step overs 20/15 Cal Ski Erg 20/15 KB Swings 200m Run David Koni
