190128

2019 TJS NorCal Masters

Dynamic Group Warm-Up
Quad Smash/ Adductor Smash
Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Monday, January 28th, 2019:
Front Squat:
(Week 4)
3-3-3
80% 1RM, or @ 5-10-lb Heavier than last week.

3 Rounds (12 min cap):
3 Bear Complex* 165/115-lb (or 70% Max Clean & Jerk)
8 Chest-2-Bar/Toes-2-Bar**
200m Run

*Bear Complex:
Power Clean
Front Squat
S2OH
Back Squat
S2OH

**C2B/T2B
1 Rep = 1 Chest-2-bar + 1 T2B

Sweat Sessions Workout for Monday, January 28th, 2019:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg hamstring Pulses (2 min/side)

30 Min AMRAP:
30 Burpee
30 KB Swing
30 Box Jump
30 DB Push Press
30 Lunges
30 Abmat Sit-Ups
30 Calorie Row, or Bike