October 9, 2017

8
Oct

October 9, 2017

GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :10 on :10
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
10 minutes to build to 70-75% (moderate-heavy) Power clean & jerk

Rest 5 minutes

Death by clean and Jerk RX 135/95; Master 115/65
With a continuously running clock , do one clean & jerk the first minute, two clean & jerks the second
minute, three clean & jerks on the third minute, etc. continuing as long as you are able.

STRENGTH ENDURANCE
2 sets of:
10 Front squat @ 50 – 60%
5 (each leg) 1 forward + 1 reverse dumbbell lunge

PULL & PRESSING STRENGTH
2 sets of:
5 Strict barbell press
10 Tall kneeling kettlebell press (Alternating)

2 sets of:
5 Strict weighted pull ups
10 Dual dumbbell prone row
www.yooying.com/p/1615998715636559370_4921676073

HAPPY BIRTHDAY JOSE!