July 24 and 25

24 Jul

Lets mix up the warm up again. Ben could you please erase the warm up currently on the board and change it to the following list.

3 minutes of dynamic stretching examples, Cossack stretch, arm circles and swings, band lat stretch

30 Air squat (ass as deep as it can go)

20 pushups

15 pullups

 

Tomorrow or the next day do the following

A.

Five sets of: Squat Cleans x  1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

here is an example of one set: 1 Squat Clean, rest 10sec, 1 Squat Clean, rest 10sec 1 Squat Clean rest 2-3min

Start at a lighter weight and add weight over 5 sets so it gets heavy for you

B.

AMRAP in 12 minutes of:

Kettlebell Swings x 10 reps (70/53/35/28 kg)

Pull-Ups x 10 reps

Box Jumps x 10 reps (24″/20″)

Hand-Release Push-Ups x 10 reps

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