WEIGHTLIFTING WEDNESDAY IS HERE!
1. SQUAT CLEAN-3-3-3-2-2-2
NOT CONNECTED, 3 REPS ONE AFTER THE OTHER
THEN REST, REPEAT THE NUMBERS, THE LOAD
SHOULD BE MEDIUM, THEN GO HEAVIER ON THE
2 REP SEQUENCE. WORK UP TO THE NUMBERS.
2. JERKS FROM THE RACK: WORK UP TO A HEAVY 2 REP
3. BACKSQUAT PAUSE-PAUSE AT THE BOTTOM OF THE SQUAT
FOR A 2 SECOND COUNT. 83% OF MAX LOAD
2-2-2-2-2-
FIT CAMP:
Do 3 rounds of the following as rapidly as possible:
12 FRONT SQUATS EMPTY BAR
10 PULL-UPS
8 PP EMPTY BAR
REST 1 MIN
50 PUSHUPS
FIT & 50!
CORE WORK
30-20-10
AB MAT SIT-UPS
RUSSIAN TWISTS
BALL SLAMS
WOD
7 RFT
7 BURPEES
7 PULL-UPS
7 SDLHP 65LBS
