Thursday, May 14, 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. 2 hang cleans plus 1 jerk x 5 sets - See MAY 6, 2015
Go up in weight with each set. Begin at 65-75% of your max.

If possible, go up 3-5% from May 6, 2015

B. Run 400 meters
    20 kipping toes to bar
    Rest 60 sec.
    3 sets