Sunday, May 17, 2015

WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions.  10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold


A. Turkish Get Up
Advanced: in 15 minutes find a 1RM on each side. To warm up, begin with 5 reps/side, then 3 reps per side (going heavier with each set).

Intermediate/Beginner: 5/side x 4 sets; rest 2 minutes after you finish both sides.

B. Alternating Sand bag power cleans from the floor x 12 reps 35/60 lbs
    KB Farmer's walk x the length of the platform there and back x 2 (something manageable but challenging. You should not have to put the dumbell or kb down).
Rest 2 minutes
5 sets