January 25, 2016

A) Warm Up

Row 3 min

2x Between the posts

  • Inch worm
  • Knee pulls
  • Quad stretch
  • Hamstring stretch

Scap Activation

B) Strength

4 x 4 Push Press (@95%, 100%, 105%, 110% of strict press 1RM)

C) Met-con

From 0:00-15:00 complete:

10 Hand Release Pushups
15 Wallballs

from 15:00-25:00:

10 minutes to establish a 1RM Jerk (use rack)

Accessory Work:

3 x 10 ring rows
3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg

Recommended Mobility:

Roll Quads
Couch Stretch
Thoracic Roll
Trap smash
Chest Opener https://www.youtube.com/watch?v=SX7PCUyM_I8

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