Anthony 170531

WARMUP (10)

3 Minutes Bike
CS & PCS 

Pec and Shoulder Stretches

STRENGTH (20)

3 Rounds Superset
Bench Press Complex (5 Wide + 5 Narrow
Double KB Walking Lunge

CONDITIONING (20)

1 Mile Assualt Bike
Rest 90"
3 Minute 
Burpee/DU Ladder (x10)
Rest 90"
750m Row
Rest 90"
3 Minute Ladder
Burpee/DU Ladder (x10)

STRETCH (10)

Kit 170530

WARM-UP/MOBILITY:
Squat Therapy

REVIEW: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

G1. Handstand Balance Drill - Foot on Box

REVIEW: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition to High Hang +
1 Flat-Footed Clean Pull +
1 High Hang Power Clean

G2. Matt Assisted Hand-Stand

REVIEW: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Clean Pull +
1 Hang Power Clean

G3. One-Arm Handstand with Slider

PART 1: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Hang Power Clean +
2 x 1 & 1/4 Front Squats

G4. MU Snap-Drill

PART 2: Every Minute For 10 Minutes
1 Squat Clean or Squat Clean Double

PART 3: EXTRA CREDIT
3 Sets
2 – 3 Clean Pulls @ 105 – 110%

Anthony 170530

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

Jefferson Stretch

3 Round Superset
L - Sit Rope Climb
10 Banded Glute Bridges

3 Rounds Superset

30" One Arm-Prone Plank
15 Banded Pull-Thrus

CONDITIONING (20)

For Time:
Run 4 Laps
5 Rounds
10 Pull-Ups
15 Slam Ball
20 Air Squats

STRETCH (5)

Kit 170524

WARM-UP/MOBILITY:
Squat Therapy

PART 1: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

PART 2A: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition to High Hang +
1 Flat-Footed Clean Pull +
1 High Hang Power Clean

PART 2B: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Clean Pull +
1 Hang Power Clean

PART 2C: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Hang Power Clean +
2 x 1 & 1/4 Front Squats

PART 3: Every Minute For 10 Minutes
1 Squat Clean or Squat Clean Double

PART 4: EXTRA CREDIT
3 Sets
2 – 3 Clean Pulls @ 105 – 110%

Anthony 170523

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

L - Sit Ladder +5"
3 x 5 - 7 One-Arm Push-ups on Slider 

3 Rounds Superset

Accumulate 3 Minutes w/ Barbell Overhead 95

10 Barbell Rows

CONDITIONING (20)

2 Rounds

25 Cals Assault

20 Burpee Box Jumps

15 KB Deadlifts 88

Rest 5 Minutes

STRETCH (5)

Anthony 170518

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STRENGTH (15)

3 x 8 Wide Stance Good Mornings Barbell +

10 Tempo Hex Bar Deadlift 3102

ACCESSORY (15)

3 Sets
 8 x SL Landmine RDL
8 x SL Reverse Hyper (40#)

CONDITIONING (20)

3 x 1000m (1:55 - 2:00 Split)
Active Recovery 30 DB Curls (20)

STRETCH (5)

Anthony & Kit 170517

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STABILITY (15)

2 Sets Each

30" Bottom Up Hold
Lying KB Raise + 5 Seated Strict Press
30" L-Sit on Rings
30" 1 Arm Plank - Feet in Rings

STRENGTH (15)

3 Sets Each

2 x 10" Negative HSPU
Isometric Pull-Up Hold
7/5 Plyo Push-Ups

3 Sets Each
Standing Face Pull w/ Sled
Double KB Front Rack Bent Knee Walk

CONDITIONING (20)

For Time:
150' OH Lunge 35/25 (Simultaneous)
100 DUs (Total)
50 Wall Balls, (Each) 
10 Legless Rope Climbs (Alternating)
50 Wall Balls, (Each)
100 DUs (Total)

150' OH Lunge 35/25 (Simultaneous)

STRETCH (5)