Day 26: Training Log

Warm up / Preparation:

• Run 1 min
• Skip 1 min
• A-skip – C-skip x 10 each
• squat hop x 5
• Inchworm push ups x 5
• Shuffle jacks x 5 each direction
• Leg swings and shoulder ROM
• Stretch, bands, rollers as necessary

Skill review: push jerks

• Safety, spotting, joint angles, speed, etc

Strength Component: Hang Cleans

• warm up set of 10
• 3 sets of 10 reps @ 55-65% of your 5×5 / 5×3
• After each set: 5 push jerks + 5 pendlay rows

Workout:

Complete 8 rounds of the following:

• 8 lunge with rage ball OH
• 5 wall balls
• 25 double unders (if you cannot do DU, do 30 penguin skips on even rounds and 30 seconds of attempts on the odd rounds)

Core strength:

• 25 sit ups – 10 Russian twists – 25 sit ups – 60 second plank

Notes:

Absent.