Tuesday 5/11
JCVD
obj: strength/ work cap
warm up: 4 rds
1/2 barbell complex (dead, hang sqt clean, push press)
20x plank walk ups
instep stretch
Training
1)5 rds
5x Squat clean push press
10x jumping lunges
10x wipers
5x dislocates
2)4 rds
5 x Floor Bench Press
5x plyo push ups
10x v ups
HUG Drill
3)10 rds
30/30 Ball slam tug of war (you slam for thirty seconds while your partner counts, then ya'll switch up and write each total for every round. Who ever has the lowest rep count each round has to do that many burpees in the end. Every round counts, they don't cancel each other out.
Comments:
Good training today, to a person everybody did x5 with what they finished with last week on their x3, the form is constantly getting better, we snuck in a bunch of core work, hitting all planes and alot of mobility. The floor bench is similar to a box squat in that you go down till your elbows rest on the concrete and then explode up, it does wonders for isolating the chest and taking some of the strain off the shoulders.
The 30/30 Tug of war is awesome, get on the line look your partner in the eye and hammer it. Your partner counts your reps and keeps you accountable on form, the numbers are culmitive, so if you get 15 the 1st round and he gets 17, you do 2 burpees for that round, but if you get 17 and he gets 15 the next round, he now has to do two. Add up every round for total number of burpees.
