150211
“Everything that has been will be, everything that will be is, everything that will be has been.” – Eugene Ionesco
– Strength –
1a) STRICT Press – 75% x 5, 85% x 3, 95% x 1+
1b) STRICT Pullups – 3 x ME
– all reps completed on a 5min clock –
– Conditioning –
AMRAP in 15min of:
200m run
10 HR pushups
10 squat jumps
10 reverse ring flys
10 Bulgarian split squats ea leg
200m run
15 HR pushups
15 squat jumps
15 reverse ring flys
15 Bulgarian split squats ea leg
200m run
20 HR pushups
20 squat jumps
20reverse ring flys
20 Bulgarian split squats ea leg
200m run
25 HR pushups
25 squat jumps
25 reverse ring flys
25 Bulgarian split squats ea leg
200m run
* if time remains, start over with 10reps *
– Mobility –
Banded shoulder/lateral distraction w/ PVC front rack rotation x 3-5min ea side
Banded OH front rack distraction w/ elbow tie x 3-5min ea side
BB racked Tricep mash w/ front rack contract relax x 3-5min ea side
Posterior Delt lacrosse ball mash w/ internal/external rotation x 3-5min ea side