Tuesday, January 30, 2018

edited January 30 in Adults
WARM-UP: 
3x
2:00 ski 
10 burpees 
20 Spider-Man lunges 
1:00 low lunge stretch each side 

STRENGTH:
Back squat

TEKKERS:
10:00
Clean technique work using 185# or less 

CONDITIONING:
Advanced
AMRAP in 15:00 
5 cleans, 185#/135#
10 front squats, 185#/135# 
10 box jump-overs, 24”/20” 

Intermediate
AMRAP in 15:00 
5 cleans, 95#-155#/65#-115#
10 front squats, 95#-155#/65#-115#
10 box jump-overs, 24”/20” 

Beginner
AMRAP in 10:00-15:00 
10 hang power cleans, 10# dumbbells-55# barbell
10 front squats, 10# dumbbells-55# barbell
10 box jump-overs or step-overs, 12”-20” 

ACCESSORY:
Advanced
4x
25 leg lifts over pad
25 oblique crunches each side 

Intermediate
3x
25 leg lifts over pad
25 oblique crunches each side 

Beginner
3x
15-20 leg lifts over pad
15-20 oblique crunches each side 

MOBILITY:
3x
1:00 triangle pose each side
1:00 cobra pose
1:00 pigeon pose each side 

Comments

  • WARM-UP: 
    3x
    2:00 ski 
    10 burpees 
    20 Spider-Man lunges 
    1:00 low lunge stretch each side 

    STRENGTH:
    Back squat

    TEKKERS:
    10:00
    Clean technique work using 185# or less 

    CONDITIONING:
    Advanced
    AMRAP in 15:00 
    5 cleans, 185#/135#
    10 front squats, 185#/135# 
    10 box jump-overs, 24”/20” 

    Intermediate
    AMRAP in 15:00 
    5 cleans, 95#-155#/65#-115#
    10 front squats, 95#-155#/65#-115#
    10 box jump-overs, 24”/20” 

    Beginner
    AMRAP in 10:00-15:00 
    10 hang power cleans, 10# dumbbells-55# barbell
    10 front squats, 10# dumbbells-55# barbell
    10 box jump-overs or step-overs, 12”-20” 

    ACCESSORY:
    Advanced
    4x
    25 leg lifts over pad
    25 oblique crunches each side 

    Intermediate
    3x
    25 leg lifts over pad
    25 oblique crunches each side 

    Beginner
    3x
    15-20 leg lifts over pad
    15-20 oblique crunches each side 

    MOBILITY:
    3x
    1:00 triangle pose each side
    1:00 cobra pose
    1:00 pigeon pose each side 

    I've been meaning to ask this:  what, exactly, are leg lifts over pad? 
  • edited January 30
    @buffedout - while sitting on the floor with legs outstretched in front of you, perform a leg lift over some lowobject, such as an AbMat, which is placed directly in front of you. This placement will add a slight rotational movement to the leg lift as you move  your legs from one side of the object to the other. Here, the dude uses a med ball, which is a little taller than we call for.


  • 100 banded triceps press-downs (unbroken set)

    w/Big D
    6 rds
    4 back squats, 275#
    8 Bulgarian squats each leg, unloaded
  • 130#
    6 x 4
    Pull your elbows towards your body
    Chrispy23
  • Back Squats 6x4
    295#

    10:00
    Clean Tekkers 
    135,155,165 

    CONDITIONING:
    AMRAP in 15:00 
    5 cleans, 
    10 front squats, 
    10 box jump-overs, 24”
    165#x2,155#x1,135#x1+7
  • WARM-UP:  Yes

    STRENGTH:
    Back squat 5 x 190, 220, 245 x 8

    TEKKERS:
    10:00
    Clean technique up to 145# or less 

    CONDITIONING: 3x

    5 cleans, 95# (115# on 1st round)
    10 front squats, 95# (115# on 1st round)
    10 box jump-overs, 24”

    ACCESSORY: 3x
    25 leg lifts over pad
    25 oblique crunches each side 

    MOBILITY: 2x
    1:00 triangle pose each side
    1:00 cobra pose
    1:00 pigeon pose each side                

This discussion has been closed.