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MONDAY 190408

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group….

20 Arm Circles

10 Swinging bear hugs

10 Scorpions to open up shoulders

:30 Sec bar hang

5 Strict Pullups

10 Push ups

Review the Z-press and Strict Pullup….

Build to working load sets….

 

Strength and Skill:

Five sets of:

Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

Take 20 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Dumbbell
10 Alternating Dumbbell Snatches
5 Strict Pull-Ups

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Chest-to-Bar Pull-Ups

 

Mobility:

Mash Lats on rollers

LAX to Plantar Fascia/Traps/Shoulders

Roll Posterior

 

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