Warrior Blitz : 02/09/17

WARM UP x 2 Rds

20sec x Air Squats 

20sec x Rev Lunges 

20sec x HR Press Ups 

20sec x Diamond Sit Ups 

* 10secrest b/t each exercise

 

Barbell Drills - Power Clean

  • Clean Catch x 3
  • Hang Clean Pull x 3
  • Muscle Clean from Hang x 3
  • 3 Point Power Clean x 3

 

A. STRENGTH WORK OUT

0-5min - Work up to 5 touch & go power clean (70-75%)

5-10min - Work up to a 3 touch & go power clean(75-80%)

10-15min - Work up a single power clean 80% +

 

 

 

 

B. METCON WORK OUT

10 Rounds- For Time

 

10 x Wall Ball 9/6kg

15 x Double Unders (30 x Single Unders)

Burpee ladder up to 10 starting from from 1

 

Example

10 x Wall balls

15 x Double unders 

1 x Burpee 

 

10 x Wall balls 

15 x Double Unders

2 x Burpees 

 

Follow format until you reach 10 reps