VENDREDI 13/03/2020

WARM-UP
JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls
under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight
in the workout.
(Score is Load)

NCFIT BENCHMARK WORKOUT
« THE CALI BEAR »
EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load
and perform 2-3 reps on the minute, resting as
needed to ensure proper mechanics.
*Last seen on 11/22/19
(Score is Load)

COOL DOWN
FOR RECOVERY

3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)