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THURSDAY 191205

Warm-up:

Individual…

Foam Roll Thoracic area and Posterior

Group….

Banded Lats and Shoulders
12 Dislocates
12 Good Mornings
Bunny Hops Down
Butt Kickers Back
10 Push Ups
10 Scorpions

Review the Complex for the day and begin building to a starting load.

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Press + 2 Push Jerks + 3 Split Jerks

Build over the course of the 8 sets to something heavy for today.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
9 Dumbbell Thrusters

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups

 

Mobility:

LAX to Traps and Shoulders
Couch Stretch
Mash Lats on Roller

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