Wednesday, March 26
March 25, 2014Friday, March 28 – Optional Mobility and Prep for Open Athletes
March 27, 2014
Warm-Up
3 rounds of
45 jumping jacks
30 mountain climbers
15 squats
Mobility
1min/side OH Band Distraction with ER Bias (BaSL p.258 )
Prep
1 x 3 Hang Hi Pull + 6 Strict Press (bar only) + 6 Step Ups
1 x 3 Power Cleans + 6 Push Press (light weight) + 6 Box Jumps
1 x 3 Ground to OH (near working weight) + 6 Alt DB Snatch
Workout
Every 2 minutes, for 30 minutes (5 rounds of each), complete:
A) 12 Box Jumps + 12 Alt Single Arm DB Snatch;
B) 3 Ground to OH + 6 Over the bar Burpees;
C) Rest;
GTOH Weights: M = 135/115/95/75; W = 93/83/63/45
Move to next station on the 2 minute mark, even if reps are not complete
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Worked at 63# bar and 25# db, which felt good. Used the 18″ box, but didn’t switch to step ups on any round, so I consider that a success. Slowly building my confidence back up on box jumps…