10 Oct, 2020
BB 10.10.20
Mobility and Barbell Warm Up
Metcon
EMOM x 8 mins of:
2 Dip and Drives + 2 Tall Jerks
2 Dip and Drives + 2 Tall Jerks
Split Jerk (Build to heavy single)
Jerk Dip (3 x 5 at 120% of 1RM)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Metcon
Complete 4 sets of:
2 Neck CARs each direction
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed
2 Neck CARs each direction
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed
Metcon
Complete 3 sets of:
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min
