Tuesday, October 27th 2015

Tuesday, October 27th 2015

 

General Warm-Up:

50 Jumping Jacks

40 Leg Swings

30m Lunges

20m Bear Crawl

10 Jump Squats – maximum height, reset

 

Specific Warm-Up:

2x:

S-Waves x 10

Blackburns x 10

Arm Corkscrews x 10

Band Pull-Aparts x 10

 

Strength:

Strict Press – 4 x 4 @ 80% 1RM

Follow each set immediately with 5 Strict Pull-Ups

Rest 2:00-3:00 between sets

 

Conditioning:

4 rounds for time:

55# Dumbbell Power Snatch – 5 Reps (right)

1-arm OH Dumbbell Carry (right)

15 V-Sit Kick Outs

55# Dumbbell Power Snatch – 5 Reps (left)

1-arm OH Dumbbell Carry (left)

 

Supplemental:

800m Run @ easy pace