Monday, February 29th 2016

Warm-Up:

2 Rounds of:

20 Squats

5 Ring Rows

10 push-ups (2 sec pause at the bottom)

5 Ring Rows

10 Pass Throughs

5 Ring Rows

 

Movement Prep:

1 Set Each Arm

A1. Dumbbell External Rotation x 10 Reps

A2. PNF Pectoral Stretch - :30

Overhead Squat w/ Bands – 1 x 10-12

 

Strength:

Work up to a heavy Overhead Squat single.  Set-up a separate barbell for Bent-Over Rows in between overhead squat sets and get in a few warm-up reps at lighter weights.

Then: 

4 Sets of:

A1. Overhead Squat – 5 Reps @ 70% of Heavy Single

A2. Bent-Over Row – 10 Reps @ 105-135/75-105

 

Conditioning:

Run 400m

15 Man-Makers – 30s/15s

Run 400m

10 Man-Makers

Run 400m

5 Man-Makers

 

Supplemental:

Finger Curls w/ Barbell -  3 x 10-15

*Use slow, steady tempo