Transform Yourself Today!
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility
*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.
Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…
3 Rounds, 3 reps of each movement
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Drop
5. Hang Power Clean (from the knee)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
14933 FM 2100
Crosby, Texas 77532