Monday, June 8, 2015

WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A. Clean high pull plus clean and jerk x 1 rep x 8 sets
Go up in weight every 2 sets by approximately 5%. First working set at 70-75%.

B. Back Squat
5-7 reps x 3 sets
Go up in weight only if you hit 7 reps.

C. Thrusters x 5 115/165 lbs
     Box Jump overs x 12
     KB Swings x 25 35/55 lbs
     Burpees x 15
     Rest 3 minutes
     3 sets