Everyone is glad Coach Joan is back at Ballast. Coach Joan and Adam after a great team workout, good job guys!!

Everyone is glad Coach Joan is back at Ballast. Coach Joan and Adam after a great team workout, good job guys!!

Coaches Warm up

 

1. Barbell Conditioning

6' EMOM

Min 1-3: 4 snatches 185/125

Min 3-6 6 clean and jerks 185/125

 

2. Conditioning

5 rounds for time

10 overhead reverse lunge 95/65

8 chest to bar pull ups

10 sumo deadlift high pulls 95/65

8 ring dips

 

3. Accessory Work

4x8-12 chest supported row

 

4x8-12 single leg banded glute bridge with working leg on small box

 

3x10 double kettle bell front squat

 

1x50 banded hammy curls

1x50 banded good mornings

 

4. Core Work

5 rounds

20 weighted russian twist

20 v-ups

20 barbell hip thrusters **lighter weight

rest 1'