Day 36: Training Log

Warm up / Preparation:

• Run 400m
• A-skip x 5 – C-skip x 5 (each leg for both)
• Squat walk x 10 steps
• Grapevine in 2 directions OR leg swings
• Shoulder ROM in at least 2 planes
• Stretch, bands, rollers, etc…

Strength Component / Workout:

Warm up: some light reps of:

• clean and jerk
• deadlift
• thruster
• OH squat

Complete the following twice:

• 7 hang clean and push jerk
• 7 flare push ups
• 7 deadlifts
• 7 rage ball thrusters
• 7 OH squats with body bar / dowel

Then run 800m

ROMWOD!!

Have a great long weekend!!  Remember to email any questions re: nutrition challenge proposal or assignment…

Notes:

Two things that I would like to do are:

Benchpress

Hang clean

This weekend I am going to go for a 2k run. This should help my stamina which will help do workouts faster and stronger.