23
Mar
150323
“To live is to think.” – Marcus Tullius Cicero
– Strength –
EMOM x 10min:
Odd: Deadlift
1st min: 6 reps @ 65%
2nd min: 4 reps @ 70%
3rd min: 2reps @ 80%
4th min: 2 reps @ 90%
5th min: 1 rep @ heaviest possible
Even: box jumps x 15 reps
– Conditioning –
1) 0:00 – 3:00
build to a heavy 1RM squat clean
2) 3:00 – 8:00
AMRAP of:
10 HR Pushups
20 alt KB snatch (1.5/1)
40 DU
3) 8:00 – 12:00
AMRAP of:
clean & jerk w/ 50% of (1)
– Mobility –
Scapula trace mash w/ lacrosse ball x 3-5min ea side
Upper trap rotator cuff mash w/ lacrosse ball x 3-5min ea side
[youtube=://www.youtube.com/watch?v=FH1zd-zPWms&w=854&h=480]