16 May 2019

run club a.jpg

Warm-up
5x 30' Duck Walk
+ 3 Box Jumps (30/24")

Barbell warm-up, 5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ :10 Handstand Hold each round

Mobility
1:00 (/side):
(Banded) Hamstring Floss
(Banded) Hip Flexor Stretch
(Banded) Glute Stretch
Wall Internal Rotation
(Banded) Olympic Wall Squat

Weightlifting
Power Clean (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1
[40:00 to complete ...]
score heaviest loads for completed sets

Gymnastics
*** Bonus ***
up to 20:00 L-sit / Tuck Hold and Handstand practice
Try to accumulate at least 2:00 for each
Try L-Sit on floor, parallettes, rings