Wednesday 12.09.15

image

HEALTH

A. 4 or 5 Sets of:

3 Clean Pulls

3 Power Cleans

10 Pavlov Presses per Side

 

B. 4 Rounds of:

10 DB/KB Snatches per Arm

500M Row

1 Down ‘n’ Back

 

On Own: Break up into sets as needed

45 total Shoulder Ext rotations

30 Back extensions or good mornings

Rear foot elevated Quad stretch x 60 sec each

FITNESS

A1. 20 Minutes:

Work Up to a HEAVY C&J or Power C&J

A2. Every 30 Seconds for 5 Minutes:

C&J or Power C&J 65-75% Part A

 

B. 15 Minute Ladder: (1-2, 2-4, 3-6, 4-8, 5-10)

C2B Pull Up or MU’s

Wall Balls

*30 DU’s B/W Couplet

UA-12574818-1