Yoga with Jenny: 11:15am on Twitch

Warm up

•2mins cardio (Bike, run, row, jog in place) •20 pass throughs, 5 around the world each side, (w/ pvc, boom handle or band) 15 air squats 5 inch worm push ups

10 deadlift, 10 bent over row, 10 front squat, 10 press, 10 good mornings, 10 back squats (w/ pvc, boom handle, or bar)

Oly workout(All the equipment)

Every minute, on the minute, for 3 minutes (3 sets):

Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. Followed by…

Every minute, on the minute, for 3 minutes (3 sets):

Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.

Every 90 seconds, for 9 minutes (6 sets): Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 80%

*Sets 3-4 = @ 85%

*Sets 5-6 = @ 90%

C.

Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps

*Set 1 = @ 70%

*Set 2 = @ 75% *Set 3 = @ 80%

*Sets 4-6 = @ 85%

D. Every 2:30, for 10 minutes (4 sets):

Front Squat with a 5 second lowering phase x 3 reps

*Sets 1-2 = @ 75%

*Sets 3-4 = @ 80%

E. One set of:

Bearhug Sandbag Carry x 400 meters

(Some equipment)

A.

3 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

B.

EMOM 5 3-5 reps each side KB/DB sotts press

C.

Every 75 for 8 rounds 3-5 each side KB/DB overhead squat

D.

5 rounds max DB/KB push press

30sec left

30sec right

30 sec rest

E.

Every 90secs for 5 squats w 5sec lowing phase

(Find heaviest this you have available that you can handle)

F. 3min plank hold

(In as few sets as possible)

(No equipment)

A.

Emom 5 w/ broom handle 5 snatch balance + 5 sotts press

B.

5 sets w/ broom stick

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

C.

5 sets 5 reps Jerk drills no weight 2 sec pause in dip + 2 sec pause in catch

D.

3-5 rounds-

15-20 each leg BW Bulgarian split squats 10-20 each leg single leg BW glute bridge 20-30 each side clam shells

E. 3 min plank hold (in as few sets as possible)