Session 1
Warm up - Couch stretch, squat hold, pigeon stretch, calf/ankle stair stretch, leg swings…
800m Warm Up Jog
Rest and stretch as needed…
3 Rounds (Start a new round every 4:30)
400m Run
25/20 Calorie Echo Bike
*Rest until 17:00
6 Rounds (Start a new round every 3:00)
200m Run
12/10 Calorie Echo Bike
Session 2
Warm up - crossover symmetry protocol, pec stretch on wall, lat stretch, 2 rounds of: couch stretch (30 sec) + squat hold (30 sec) + 10 shoulder rolls, 2 rounds of: 10 muscle cleans + front rack stretch + 5 strict press + 5 push jerk w/pause in dip then work up in weight…
Power Clean + Push Press + 2 Push Jerk
1,1,1
*Work up to 3 good heavy sets. Try and get close to your max push press!
Power Clean + 2 Push Jerk
1,1,1
*Work up to 3 good, heavy sets. Get up there near your heavy single power clean weight!
10 Rounds (1:1)
5 Muscle Ups
3 Power Cleans 225/155#