Wednesday 12.23.15

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HEALTH

A. 4 or 5 Sets of:

3 Clean Pulls

3 Power Cleans

10 Pallof Presses (each side)

 

B. 3 or 4 Cycles of:

500M Row
90 Seconds Rest
250M Row + 8 to 10 Slam Balls
90 Seconds  Rest

 

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 on Complex:

High Hang PC + Low Hang PC + 2 FS + 1 Split Jerk

A2. MAX UNBROKEN reps TnG PC 135/85

 

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

Burpee Box Jumps 24/20

KB Swings 2/1.5 pood

*30 DU’s B/W Couplet

UA-12574818-1