Thursday, July 20th, 2023 - Bootcamp

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Sumo Deadlift / Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
Clean and Jerk Technique Work: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options: