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FRIDAY 200214

Warm-up:

Individual…

Bike 3 minutes
Mash lats on Roller

Group…

Bear Crawl Down and Backwards Bear Crawl Back
10 Dislocates
10 Good Mornings
10 Trunk Twists
20 Jumping Jacks
10 Squats

Review the Push Press, Push Jerk, Split Jerk Progressions…..

Strength and Skill:

Every 90 seconds, for 12 minutes (8 sets):
Shoulder to Overhead (your preference) x 2 reps

Build to roughly 90% over the course of the 8 sets.

 

Fitness:

Against a 3-minute running clock…
20/15 Calories of Assault Bike or Row 30/20 cal
10 Strict Pull-Ups
DB Strict Press

Rest 4 minutes, and repeat for a total of three (3) sets.

Performance:

Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 4 minutes, and repeat for a total of three (3) sets.

Mobility:

Banded Shoulders/Lats
Roll Posterior
LAX to Feet

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