June 29, 2015

A)Warm up:

400 m Run

1 minute accumulated in a squat hold

1 minute/side Couch stretch

1 minute/side banded distraction for overhead position on rig

1 length of banded Monster Walk

Scap Activation
B) Every 2 minutes on the minute for 12 minutes:

Snatch x 2 (Should go something like 70%, 75%, 80%, 85%, 90%, 90+%)

Take 2 minutes Rest and with a Continuous running clock…
C) Back Squat 3 x 5 @ 75% of 1RM

Rest no more than 2 minutes between sets.
D) Every 30 seconds for 5 minutes:

5 Deadlift at 225-lbs/135-lbs

5 Box Jumps @ 30″/24″

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s