Wednesday, August 5, 2015

WARM UP
400 meter run at 60%
5 min of joint prep
Ido's shoulder warm up
Fighting Monkey over the beach ball
World's Greatest Stretch x 6 reps

A. Back Squat 5 @ 80%- 3 @ 85% - 1 @ 90% - 5 @ 85%- 3 @ 90%, -1 @ 95%
Every 2 minutes.

Beginners:
Poliquin 4% 

B. Hang Clean plus clean and jerk (beginners do 2 of each)
On a 2 minute clock for 8 sets:
First 2 sets at 55-65 % of your max. Go up approx. 5% after every 2 sets.

C. AMRAP in 15 minutes:
    Run 400 meters
     kipping muscle ups x 6
     Back Squats x 8 95/135 lbs