Monday, November 2nd 2015

Monday, November 2nd 2015

 

General Warm-Up:

Row 500m

Wrist Circles x 10-15
Elbow Circles x 10-15
Arm Circles x 10-15
Over & Back x 10-15
Arm Rotations x 10-15
Tricep Stretch Sidebends x 10
Torso Rotations x 10-15
Bow and Bend x 10-15
Hip Circles x 10-15
 

Specific Warm-Up:

3 sets performed with empty barbell:

Front Squat x 5

Tall Clean x 5

Hang Clean High Pull x 5

Clean x 5

 

Strength:

Every :30 for 10 minutes. Use #75-135

Clean + Front Squat + Hang Clean

 

Conditioning:

Air Assault to Hell

1:1 Work/Rest Ratio

Cals on AA Bike: 40-30-20-10

 

Supplemental:

“Joe Defranco's Shoulder Shocker”

3 sets

1A. Plate Front Raise x 15

1B. Lateral Raise x 15

1C. Cuban Press x 15