Friday Oly Strength & Conditioning 4.6.18 April 5, 2018 by Jason Warm-up Olympic Lifting Warm Up Dynamic Lunge Routine Shoulder & Wrist routine Burgener Warm Up Skill Warm Up 2-3 Sets 20-30 Double Unders 5 Dumbbell Thrusters 5 Toes to bar Weightlifting Push Press (3-3-3-3-3, 95%x3,90%x3) Back Squat (70%x2x2,75%x2x1,80%x3x1) Clean Pull (80%x3, 90%x3, 100%x3) Metcon – Friday 180406 30-20-10 reps Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods. Intermediate Option 21-15-9 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Beginner Option 21-15-9 reps for time of: Dumbbell thrusters Hanging knee-raises Men: 20-lb. dumbbells Women: 10-lb. dumbbells Accessory Work After session is complete: 10-15 minute mobility session
