150514

We must learn to reawaken and keep ourselves awake, not by mechanical aid, but by an infinite expectation of the dawn.” - Henry David Thoreau

 

OPEN GYM

- or -

 

- Weightlifting -

EMOM x 6min:

1 clean + 2 hang cleans - (AHAP, progressive)

 

- Strength -

1a) push jerk (from rack) - 4 x 3 (80-85%)

1b) good mornings - 4 x 8  (heavier than last week)

* all reps completed on a 6min clock *

 

- Conditioning -

3 rounds for time:

10 KB front squats  (1.5/1)

20 pushups on KB

30 KB swings  (1.5/1)

 

- Mobility -

Banded, classic hip opener - 4 variations

#1) lunge, belly button over foot x 2-3min ea side

#2) lunge, knee to chest hug from lunge x 2-3min ea side

#3) lunge push away x 2-3min ea side

#4) lunge, look away x 2-3min ea side

banded hurdler opener x 2-3min ea side