Clusters, Deads, PCs

Warm-up:

200 Single Jump Ropes

Down Dog to Runner's Lunge & Twist

20 Y-T-Cobras

Resistance Band Chest/Shoulder Circles


Then complete:

Option1 > 3 Months:

4 Rounds For Time:

200 m Run/Row

15 Deadlifts 95/135

20 Power Cleans 65/95

25 KB Clusters 25/35


Option 2 < 3 Months:

3 Rounds For Time:

200 m Run/Row

15 Deadlifts 75/115

20 Power Cleans 45/65

25 KB Clusters 15/25


Option 3 < 1 Month:

2-3 Rounds NOT timed:

100 m Run/Row

5 Power Cleans 25/45

5 Deadlifts 45-65

10 KB Clusters 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post time and thoughts to comments


Two Years ago....


42 views2 comments

Recent Posts

See All

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

The Peak

Warm-up: 300 Single Jump Ropes or 3 Minutes of Jump Rope Practice Resistance Band Chest/Shoulder Mobility Down Dog to Runner's Lunge & Twists Down Dog to Pigeon Then complete one of the following opti

 Logo-2.jpg