Friday, May 31, 2013

WARM UP
Please include, among other things:
Dr. Spina Shoulder isometric holds.  (Luke and Dallas have both had great success with this movement practice)
roles and shublules
side split to QDR - come on folks!! Conquer this movement!
Helicopter practice - first progression ONLY - Don't be greedy.



A. 15 minute AMRAP ladder
2 power cleans to thrusters 75/115 lbs
2 burpees jump over the box 20/24"
2 chest over vertical plane of the bar kipping pull ups
4 power cleans to thrusters
4 burpees over the box
4 COVP of the bar kipping pull ups

B1. 45, 30 and 15 sec bridge
B2. 45, 30 and 15 sec isometric split