Friday, August 19th 2016

Warm-Up/Movement Prep:

Farmers Carry – 3 x 20m @ progressively heavier weight

Goblet Squat + KB Halos – 2 x 10+10

Elbow to Instep x 3 p/leg

Windmills x 10

Floor Wipers x 10

Iron Cross x 10

Band Pass Throughs x 15

Band Pull Aparts x 10

Band Upright Row x 10

Box Jump – 3 x 4.  Use progressively higher boxes

 

Strength:

Box Jump–

3 x 4.  Use progressively higher boxes

Snatch Grip RDL-

3 x 5 w/ Empty Barbell

Hang Snatch High-Pull-

70% x 5 x 5

 

Conditioning:

3 Rounds of:

250m Row

20 x Dumbbell Snatch (10 Left, 10 Right)

Then:

Rest 3:00

3 Sets of:

10 x Leg Lifts

30 Seconds of Swimmer Kicks

Rest 45 Seconds