Monday 4/22

WARM UP

5:00 pizza delivery

3 rounds:
200 meter run
10 meter walking lunge
10 push ups

MOBILITY

5:00 ankle floss & foam roll calves

SKILL

Pistol squat progressions
-post supported
-rolling pistol
-heel elevated
-counterweighted

WORKOUT OF THE DAY

5 rounds for time:
400 meter run
15 unbroken thrusters

RX: (95/65)
55+: (75/55)
Lv2: (115/75)

*If athletes fail to complete unbroken set they must restart that set again. 20:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 15:00
Power clean + hang power clean + jerk

B) 10:00 to establish 1RM front squat

C) 100 bent row @ 95/65
*Every broken set perform 20 Bulgarian split squats (10 rt/10lt) with 95/65