DUMB DOWN

IMG_0350.jpg

Weight Lifting Wednesday!

Build to a heavy set of 3 touch and go clean and jerks for the day! (no split)

·      Dumbells or barbell.

·      Primer for the workout, not looking for a maximum lift.

Dumb Down

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

If not enough dumbbells, substitute a (115/80) barbell.

Choose a weight on the dumbbells that you could complete 20+ repetitions when completely fresh.

In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side.

OPEN & PERFORMANCE (50/35)

FITNESS (35/25)

RECOVERY (MIDLINE + SHOULDERS)

12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Banded Good Mornings
 

Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) Bulletproof Shoulders (Video)

Zachary Hamilton