WARM-UP
5:00 Run, Assault Bike, Row, Skierg 3 sets: 12 Dumbbell Deadlift 9 dumbbell front squat 6 Box Jumps 3 sets: 5 Clean + Shoulder Press (empty bar) 1 set: 5 cleans and Jerk (empty bar) 5 cleans and jerks (building in weight) 5 cleans and jerks (building in weight) 5 cleans and jerks (building in weight) – Your next weight should be your starting weight. NOTES
Test / Training Gwen For load: 15-12-9: Clean and Jerk – Touch-and-go at the floor only. Use the same load for each set. – Rest as needed between sets. Compare to 08/19/2018 Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min Gwen Workout 2: 15 min 6 sets: Every 2:00 complete: 1 Squat Clean and Jerk NOTES
Workout 3: 20 min 5 rounds for reps: :20 calorie Row :40 rest :40 calorie row :20 rest 1:00 Burpees 1:00 rest Stimulus & Goals
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm
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May 2024
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