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Monday, May 25, 2015

Saturday, May 30, 2015

Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A. Strict Press
Advanced: 3-5 reps x 5 sets
Intermediate/Beginner: 5-7 reps x 5 sets
Rest 2 min

B. Every 5 minutes x 5 sets
Clean high pulls x 5 reps @ 20 lbs over your max clean
thrusters x 20 reps 65/95 lbs
burpees x 12

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