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WEDNESDAY 170816

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Yoga Push ups

Group…

15 Dislocates

15 Trunk Twists

10 Good Mornings

10 Scorpion shoulder stretch

30 Sec Upward Dog

Review Split Jerk

 

Warm up complex:

5 strict press, 5 push press, 5 push jerks

 

Strength and Skill:

Take 15 minutes to build to today’s 1-RM Split Jerk

 

Fitness:

Three sets of:

Row 300/250 Meters
10 Dumbbell Man-Makers

Rest 2 minutes (track working time)

 

Performance:

Three rounds for time of:

400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

18 Minute time cap

 

Mobility:

Banded Hamstrings and Lats

Roll Posterior

Mash Quads

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