15/08 – Frog Man
August 11, 202419/08 – Formula 1
August 18, 2024WARM-UP
Banded Shoulders
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (Empty bar)
3 Hang Power Clean and Push Press (Empty bar)
2 Power Clean and Jerks (Empty bar)
STRENGTH
7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 2.2-5kg from previous wee
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WORKOUT PREP
2 sets:
2 x 15m Shuttle Run
5 GHD/V-Ups
5 Sit Ups
WORKOUT – Alfalfa and Darla
Freedom (RX’d)
50 Abmat Sit ups
10 x 15m Shuttle Runs
50 GHDs (Or V-Ups)
10 x 15m Shuttle Run
50 Abmat Sit Ups
10 x 15m Shuttle Run
(Each shuttle run rep is 7m down + 7m back)
Cap: 18 Min
COOL DOWN/MOBILITY
2 x 10 Shoulder Extension Bridges
2 x 1 Min Rig Bicep Stretch
2 x 45 Seconds Rig Tricep Stretch
