Wednesday, November 4th 2015

Wednesday, November 4th 2015

General Warm-Up:

Row, Ride, or Run for 5:00 @ light pace

 

Then:

3 sets:

15 Burpees

10 Mountain Climbers

 

Specific Warm-Up:

2 x 5 - Wall Squat

1x10 - Overhead Squat w PVC

3 x 5 - DB Overhead Squat + Sotts Press Combo

 

Strength:

BTN Snatch Grip Push Press + Overhead Squat

3 + 3 x 6 – Start at 50% of OH Squat 1RM, then add weight by feel for remaining sets

 

Conditioning:

5 Rounds:

10 KB Headcutter 53/32

10 KB Swing

40m Goblet Carry

 

Every time the KB is set down, 20 Burpees must be performed as a penalty

 

Supplemental:

Test range of motion with Wall Press drill.

Mobilize Anterior Shoulder + Contract and Relax Pitchers Stretch for 10:00

Re-test range of motion again