Warm-up
Then, 2 rounds of
1:00 on the bike
10 broad jumps
10 mountain climbers
10 squat jumps
10 sit-ups
Mobility
Quick mobility session
Strength
A1. SA DB strict press – 4x8e
A2. SA bent over rows – 4x8e
A3. GHD back extensions – 4×15
Some single arm pressing work. Don’t sleep on this kind of stuff. Just because it doesn’t involve a barbell doesn’t mean it is not going to make you better. Find a weight that is going to challenge you and really work hard. With the back extensions make sure you are going to parallel and not overextending; a good self-check is you’re using your big muscles, the glutes and the hamstrings, not your lower back in this exercise.
WOD
“Round for Round”
10.9.8.7.6.5.4.3.2.1
DB hang clean and jerks (50/35#)
Burpee box jump overs
*clean and jerks are reps each
A very familiar rep scheme for us at The Port. Understand that the first 3 rounds are more reps than the entire workout, so be smart and pace accordingly. The hang clean and jerks are SA, so those are reps per side. 10 on the left, 10 on the right and then 10 BBJO’s.
