Monday July 29
July 29, 2013Wednesday July 31
July 31, 2013Warm-Up
3 rounds of
5 reverse hand pushups
10 Alt Samson Lunges
then,
3 rounds of
10 pause squats
10 PVC dislocates
then,
2 x 30sec/side Band Lat-Tricep Stretch
Strength – Front Squat
– Prep: 10-8-5-5
– Work: 4 x 3(all work sets to be done at same weight, ~80% FS 1RM)
Met-Con
3 rounds of
5 Single arm DB Clean and Jerk (Lf side)
10 DB Russian Twists
5 Single arm DB Clean and Jerk (Rt side)
10 DB Russian Twists
– C&J taken from below the knee, not the floor
– over&back = 1 rep Russian Twist