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LA Class July 09, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Warm up:

10. Squat Pass thrus

10. IYTS

10.Alternating Scorpion Stretch

10. Cat cowss

10. Seal to downdog

Then...

Burgener warm up:



Strength: Every 2min x 5

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean


Into…

5 Minutes (Every minute on the minute)

1 Clean and Jerk @ 75% 1RM Clean and Jerk


Beginners: 5 sets

2 DBL Dumbbell Hang Power Clean + 2 Dumbbell Power Clean + 2 Dumbbell Front Squat + 2 Dumbbell push jerk

Into…

5 min (EMOM)

3 DBL Dumbbell Clean and jerk



Metcon:

Every 3:30 min x 5

12/10 Cal row Or 10/8 Cal bike or 3rd floor run

10. Pull ups

5 Shoulder to overhead (155/105)


RX+

15/10 Cal Row or 12/10 Cal bike


NO REST IN BETWEEN Scaled:

Every 3:30 min x 5

10/8 Cal row Or 8/6 Cal bike or 2nd floor run

10-12 Ring rows

12. Alternating Dumbbell Clean and jerks









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