Wednesday, June 15th 2016

Warm-Up:

Row 1000m @ easy pace.

 

Movement Prep:

Superman x 10

Prone YTWL – x 5 each movement w/ :05 hold at the top

Glute Bridge x 10

Single-Leg Glue Bridge x 5 p/leg

Tricep Stretch + Sidebend x 3 p/side

Then:

Superset

3 Sets w/light dumbbells, Rest 1:00 between sets.

A1: Dumbbell Upright Row x 10

A2: Lateral Raise x 10

A3: Overhead Side Bend x 10

Then:

Superset

3 sets, Rest 1:00 between sets

B1: Box Jumps - 3 x 3. Increase box height every set, land with thighs above parallel on top of box

B2: Muscle Clean - 3 x 4.  Start with 95/55, then add weight each set.

 

Strength:

Workout B:

Power Clean – 5 sets of 3 (+5 lbs)

Press – 3 Sets of 5 (+5 lbs)

Front Squat- 3 Sets of 5 (+5 lbs)