Monday, December 28th 2015

Monday, December 28th 2015

 

Warm-Up:

3 Rounds of:

10 Wall Squats

10 Push-Ups

100m Run

10 Burpees

 

Overhead Thoracic Mobility Stretch - :30

Arm Across Body Stretch – 1 x :30 p/arm

Tricep Stretch + Side Bend - 3 x :20 p/arm

 

Movement Prep:

Barbell Complex - Begin with Empty Barbell, add #10 each set.

 

3 Sets of:

5 Deadlifts

5 Front Squats

5 Bent Over Row

5 Strict Press

5 Good-Mornings

 

Strength:

Front Squat - Take 10:00 to Build to Heavy Single or New 1 Rep Max

Then: 2 x 3 @ 80%

 

Conditioning:

5 Rounds:

M: #155 W: #105

5 Deadlifts

7 Hang Power Cleans

9 Jerks (any style)

Rest :30 Between Rounds