May 31, 2016

 

a) WARM UP:

  • On min 1: perform 10-15 cal row
  • Min 2: 6 slow pushups (3 sec up, 3 secs down)
  • Min 3: 5 heavy Russian kb swings
  • Min 4: 10 empty bar push press
  • Min 5: rest – by walking to the rowers and doing arm circles
  • Min 6: row 15 cals
  • Min 7: do 6 burpee broad jumps
  • Min 8: 5 heavy Russian kb swings
  • Min 9: 10 empty bar push press with 3 second pause at the top
  • Min 10: rest and get ready for the tests
b) STRENGTH TESTS:

  • 20 min to establish 1 RM Push Press

Rest 5 min

  • 20 min to establish 1 RM Power Snatch

c) RECOMMENDED MOBILITY:

  • Pec and front delt smash
  • Banded lat distraction stretch
  • Couch stretch

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