Murph

Murph

Here are the workouts for next week. Let me know what you think

Monday May 30

0:00- 0:10 Warm up: Dynamic Warm up

Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg
Health and Fitness
0:10-0:35
A. Three sets of:
A1. Deadlift x 6-8 reps, Rest 60 seconds
A2. Bottom’s Up Kettlebell Walk x 25 yards each arm, Rest 60 seconds
A3. Double-Unders x 60 seconds, Rest 60 seconds
0:35-0:50
B. From Comptrain
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Classic
0:10-0:35
A. Every 2 mins, for 20 minutes (10 sets):
Clean and Jerk x 1 rep @ 80-95%
*Build over the course of the 10 sets.

0:35-0:50
B. From Comptrain
21 DB Clean and Jerk, 45/30
400m Run
18 DB Clean and jerk, 45/30
400m Run
15 DB Clean and jerk, 45/30
400m Run
0:50-1:00
C. Mobility: 5 point overhead mobilization with band, Couch stretch