March 2, 2016

 

a) WARM UP:

Row 2 min

3 Rounds for quality:

  • 10 dowel pass thrus
  • 1 min Pec Smash with LAX
  • 1 min Foam Roll Lats, arm pits and under scap
  • 10 passes LAX ball in trap
  • 1 min Banded Lat Distraction
  • 10 air squats
  • 5 heavy kbs – Russian style
b) STRENGTH:

Superset 5x of (15 min max):

  • Bench press x 5 @ 75%
  • Ring Rows x 8-10 (try and work with a horizontal body; feet on box)
c) WOD:

15-12-9

  • Power Cleans
  • Push Jerks

(155/105/85)

d) ACCESSORY WORK:

  • 2 x 10 baby swings on the rings
  • 2 x 10 medium swings
  • 2 x 10 high swings (think hips to rings)

*Bow and hollow position, feet together

e) RECOMMENDED MOBILITY:

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