Hump Day

Hump Day


STRENGTH:
Deadlift, 6 x 4

CONDITIONING:
12 Min AMRAP
15 KB Swings (2 / 1.5)
15 Hand Release Push Ups
15 Hang Power Cleans (115/75)

DAILY CHALLENGE:
Center plank hold, accumulate 2 min

MOBILITY:
Child's pose, scorpion

ENDURANCE:
Drills, then:
4 rounds:
1 min max rep box jumps
1 min max rep wall balls
Run 400m @ 80-85%
Rest 1 min

COMPETITOR PROGRAMMING:
Clean and Jerk
3x2 @ 78%
3x1 @ 83%

10 Min AMRAP
200 M row
10 front rack walking lunge (155/105)
Rest 20 sec

EMOM 6 min
8 KB swings @ HAP

3x6 Turkish Get Up


1 comment (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
Deadlift, 6 x 4
135, 155, 175, 185, 205, 225

CONDITIONING:
12 Min AMRAP
15 KB Swings (2 / 1.5)
15 Hand Release Push Ups
15 Hang Power Cleans (115/75)
4 rounds + 1 KB swing
with 1.5 & 75

DAILY CHALLENGE:
Center plank hold, accumulate 2 min

Wed, March 5, 2014 @ 6:05 PM

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