1/3/18………January is Cold

strongman

Warm Up:

Inchworm x 5
Broad Jump x 5
Air Squat x 15
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2sets:
Suitcase KB DL x 8ea
KB Hang Clean & OH x 5ea
S.A. KB Front Rack Reverse Lunge x 5ea (not alternating legs. So Right arm Front rack = Right leg reverse lunge x 5)
Glute Bridge x 12
———————-
3 minutes:
Coach Led Clean & Jerk Warm up.
*touch on Power Position & Squat. Push Jerk & Split.

Strength Work:

A) in 10:00
Find a 1rm Power Clean & Push Jerk

B) In 10:00
Find a 1rm Squat Clean & Split Jerk
*if your power clean is higher you may do these in opposite order.

C.1) DB Front/Lateral/Rear Raises – 2-3x8ea…….Light

C.2) Goblet Squat w/ Pause – 2-3×6……Pause 3 seconds, go Heavy

C.3) Sit-Ups – 2-3×20……Regular Sit-ups

*Rest as Needed*