Monday, April 20, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
 C1. Low gate locomotion across the floor
C2. shenobi across the floor (Change directions at 1/2 half way mark)
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of B

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

5 sets of 3 @ 70%
Rest 2-3 minutes for your working sets. 

B. Every 6 minutes x 5 sets:
clean high pull x 3 (at 20 lbs over your max clean)
thrusters x 20 65/95 lbs
burpees x 20