Thursday, June 11, 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
A5. OHS with as narrow grip as possible x 10 reps plus another 10 reps at a slightly higher weight (some of you might just be using the pvc pipe.

A. Sots Press 5-7 reps x 3 reps 

B. Every 2 minutes for 8 sets:
Perform a cluster set 1.1
cleans
Every third set, go up in weight by approximately 5%. 
First WORKING SET at:
75-80%
80-85%
85-90%
90-95%

C. Wall balls x AMRAP in 30 sec 14/20 lbs
Rest 15 sec.
Double Unders x AMRAP in 30 sec
Rest 15 sec
KB Swings x AMRAP in 30 sec 35/55 lbs
Rest 60 sec.
4 sets