8.31.16 “Every :30 Clean and Jerk””

August 30, 2016

Today our friend Cooper from XENDURANCE is coming to CF DARTMOUTH to give everyone a little more knowledge about the XENDURANCE products and to hand out samples. The berry Fuel-5 and Chocolate Protein was an awesome combo and perfect for post WOD nutrition!!

 

FITNESS & LIFESTYLE

WARM UP:
Dynamic

PLYOMETRICS:
5 Rounds
5 Explosive Box Jumps – use a high enough box but imagine it is higher and explode up as high as possible- land with soft knees and ninja feet
7 Slam Ball/Med Ball over the back throws – don’t hit anyone – throw as high as possible without hitting anything–use a partner to throw to
Rest about 1 Minute between rounds

STRENGTH:
Every 2:00 for 14 Minutes
2 Power Clean + 1 Push Jerk
–Add Weight Each Set
–work up to a max

BARBELL CONDITIONING:
Every :30 for 10 Minutes
1 Power Clean and Push Jerk
–use about 85% of what you ended with on part 1–make it very challenging and heavy enough

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist
Rest 1 minute between rounds

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
10 Rounds
:30 seconds on :30 seconds off
Run, Row or Airdyne

STRENGTH
Barbell Bent Over Row with Underhand grip
4 x 8-12 reps
 

PERFORMANCE & SPORT

A. ENDURANCE:
5 x 500m row rest 1:00
Keep each interval within 3-5 seconds

B.  PLYOMETRICS:
5 Rounds
5 Explosive Box Jumps – use a high enough box but imagine it is higher and explode up as high as possible- land with soft knees and ninja feet
7 Slam Ball/Med Ball over the back throws – don’t hit anyone – throw as high as possible without hitting anything–use a partner to throw to
Rest about 1 Minute between rounds

C. STRENGTH:
Every 2:00 for 14 Minutes
2 Power Clean + 1 Push Jerk
–Add Weight Each Set
–work up to a max

D. BARBELL CONDITIONING:
Every :30 for 10 Minutes
1 Power Clean and Push Jerk
–use about 85% of what you ended with on part 1–make it very challenging and heavy enough

E. ACCESSORY:
Barbell Bent Over Row with Underhand grip
4 x 8-12 reps

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