DATE

2022/07/04 MONTAG Lessonplan

For time:
20 deadlifts (185/275 lb)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups / pull-ups / ring row
400-m run
20 box jumps (20/24 in) / step-ups
400-m run
20 DB squat cleans (30/45 lb)
400-m run

TIMECAP: 35:00

DYNAMIC WARM-UP | 3:00

1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping air squats

1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping lunges

GENERAL MOVEMENT REVIEW | 14:00
1 set:
10 deadlifts (empty bar)
7 deadlifts
6 deadlifts
5 deadlifts (workout weight)
– Spend no more than 5:00 on the deadlift.

1 set:
8 KB swings to shoulder height
8 KB swings overhead
– Spend no more than 1:00 on the KB swing.

1 set:
10 overhead squat (PVC or empty bar)
7 overhead squats
5 overhead squats (workout weight)
– Spend no more than 4:00 on the Overhead squats

1 set:
3 burpees
– Spend no more than :30 on the burpees

1 set:
3 kip swings + 3 big kips (unbroken)
3-5 kipping pull-ups
3-5 kipping chest-to-bar pull-ups
– Spend no more than 3:00 on the pull-ups.

1 set:
5 box jumps
– Spend no more than :30 on the box jumps

1 set:
3 DB power cleans
3 DB squat cleans
– Spend no more than 1:00 on the DB squat cleans.

STRETCHING | 3:00
2 sets:
:30 frog stretch
:30 couch stretch/leg