LA Class June 04, 2024
Louie Fredric Chuaquico- Jun 3, 2024
- 1 min read
2nd Floor Run
10. Passthrus
10/side Dislocates1
5/side Alternating Scorpions Stretch
10. IYTS
5 Inchworms to pushups
5/side Perfect Stretch
TABATA:
Plate Ground to overhead
Sprawl to plate hops
Every 1:30 x 5 sets
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
-Rest 90 sec-
Every 1:30 x 5 sets
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
beginners:
Every 1:30 x 5
4 Double dumbbell clean + 3 Push Press
4 Double dumbbell clean + 3 Push Press
4 Double dumbbell clean + 3 Push Press
4 Double dumbbell clean + 3 Push Press
4 Double dumbbell clean + 3 Push Press
Rest 90 sec:
Every 1:30 x 5
3 Double DB Deadlifts
2 Double dumbbell cleans
1 Jerk
Metcon: 3rds (16 min time cap)
20 Alternating Dumbbell Clean and Jerk
20 Burpee over dumbbell
20 Wallballs (24/20)
2nd floor run or 200m Row / Air runner
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