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Monday, March 30, 2015

Friday, April 2, 2015

5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

A. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 70%

B. Strict Muscle up Pushing Practice
Ring Muscle ups practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order) 

C. 4 Rounds for Time:
    Double Unders x 50
     Push Press 12 75/115 lbs

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