Thursday April 23rd

Warm Up:

2 Rounds of  1 minute cardio of your choice
10 PVC Good Mornings
10 Slow Squats
10 Push Ups
10 PVC  Rows

Stretch/Mobility:

Active Frog (new) – 1 Minute
Hamstring Stretch – 1 minute per side
Front Rack Stretch with band or Towel (new) – 1 Minute per arm

Part 1:

PVC Pipe Drills –  (5 Clean Deadlifts, 5 Clean Pulls, 5 Clean High Pulls, 5 Muscle Cleans, 5 Front Squats, 5 Push Press) x 2

Specific Warm Up:

2 rounds if you have a lighter weight use it for first round
5 Power Cleans
6 Front Rack Lunges
5 Push Press

Part 2:

3 rounds of 20 (Single Arm, DB x2 or Barbell) Power Cleans, 30 (Single Arm, DB x2 or Barbell) Front Rack Lunges, 20 (Single Arm, DB x2 or Barbell) Push Press. (Moderate weight RX 95/65)

Scale:

Scale your weight to allow you to do large sets.

Notes:

Try to go as unbroken as possible with rest between exercises if needed, choose your weights to help accomplish this. If you have to break the cleans up then you are too heavy.

Cooldown:

Lax Ball on Hamstrings, Foam Roll Low Back, Lax Ball Shoulders

Express:

Warm Up:

2 Rounds of  1 minute cardio of your choice
10 PVC Good Mornings
10 Slow Squats
10 Push Ups
10 PVC  Rows

Stretch/Mobility:

Active Frog (new) – 1 Minute
Hamstring Stretch – 1 minute per side

Part 2:

3 rounds of 20 (Single Arm, DB x2 or Barbell) Power Cleans, 30 (Single Arm, DB x2 or Barbell) Front Rack Lunges, 20 (Single Arm, DB x2 or Barbell) Push Press. (Moderate weight RX 95/65)

Notes:

Try to go as unbroken as possible with rest between exercises if needed, choose your weights to help accomplish this. If you have to break the cleans up then you are too heavy.

Cooldown:

Lax Ball on Hamstrings, Foam Roll Low Back, Lax Ball Shoulders