June 3, 2016

 

a) WARM UP:

For quality:

15-10-5 reps of:

  • banded good mornings
  • T Pushups (pushup, then one arm up to create a t-position with body.  scale: from knees)
  • lunges – each leg
  • leg swings – front / back & side / side
  • presses (start with dowel for 15, then with empty bar for 10 & 5)

 

b) STRENGTH:

  • 10 min to establish 10 rep max 1 arm press for R and L arm

Then,

  • 10 min to retest 1 rep max strict press
c) WOD:

3 Rounds for time:

  • 8 Push Jerks (135/95)
  • 6 Bar MU (scale: 12 C2B, 12 Pull Ups)
  • 8 Front Squats (same bar)
  • 6 T2B (scale: 6 knee raises)

Rest 1 min

 

d) ACCESSORY WORK:

  • UB DU work: 10-20-30-20-10

 

e) RECOMMENDED MOBILITY:

  • lats – focus on them – lax ball smash, stretch and roll

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