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.
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)
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
2) Bulletproof Shoulders (Video)