Tuesday 1st October

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 60sec Handstand hold

60sec Child’s pose with shoulder variation

30sec Internal shoulder rotation stretch holding onto rig upright

B. With an empty barbell;

10 RDL

10 Bent over row – torso horizontal, underhand grip

5 Tap-tap shrug

5 Tap-tap muscle clean

5 Strict press

5 Tap-tap hang clean

5 Push press

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 minute cap

Accessory

B: Plyometric – 2 (plyometric strength and agility) (AMRAP – Reps)

3 x Two-foot jump (low hurdle, progressing to high hurdles)

3 x Five continuous squat jumps + agility ladder

3 x Two-foot jump (low hurdle, progressing to high hurdles)

2 x Agility T drill

3 x Two-foot jump (low hurdle, progressing to high hurdles)
Coach to be present when completing

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