Wednesday, July 15, 2015

WARM UP
5 minutes of joint prep
A1. diagonal stretch x 5 rep/side
A2. narrow "on the beach" x 5 reps
A3. 1 set of Ido's shoulder warm up
A4. squat to forearms to floor x 10 reps
A5. QM gallop x 3 circles

A. In 15 minutes find a 3RM clean to thruster

B. AMRAP on a 4 min clock:
thrusters x 6 75/105 lbs
sandbag cleans (alternate sides) x 10 35/60 lbs
ring dips (strict and deep but no tempo) x 5-10

Rest exactly 60 sec.

C. 800 meter run for time

D1. DB external rotations @ 3232 x 8-12 reps x 3 sets

D2. trap 3 raises on incline bench @ 5133 x 5-8 reps x 3 sets

Rest 60 sec after D2.

E. Accumulate 100 band pull aparts