Friday, March 17, 2017

We get to run again

Planning out the Squat PRs
I missed assigning running workouts this winter. Now that it's warm and light out in the evening, we can go outside again.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power clean 3-3-4x3

Accessory/Skill

5 push-ups between strength sets

Group Workout

5 rounds with full recovery
3 heavy hang cleans + 1 jerk
jog to the red door and back
1 attempt max reps dips/push-ups



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