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Winter Work 2/9/15

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Philly Girls In Motion!

Warm-up:
7 min
30 Sec Air Dyne
10 Hollow Rocks
10 KB Swing
10 Goblet Squat

Beginner Strength:
2×5 Muscle Clean (high hang) + Shoulder to O/H
then…
7×3 Clean + Shoulder to OverHead
75 sec rest between sets.

Advanced Strength:
8×3 Clean & Jerk
Then…
3×5 Clean Pulls @ 110% of heaviest weight lifted
60 sec rest

Conditioning:
10 rds
5 CTB Pull-ups
5 Front Squats (155/105)
5 HSPU

 

February 8, 2015 | News | 0

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