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