150421

“We are always the same age inside.” – Gertrude Stein

– Weightlifting –

Power clean pulls – 2 x 5, 2 x 3  (AHAP)

* all reps completed on a 5in clock *

– Strength/Gymnastics –

1a) STRICT Press – 85% x 5 x 1, 90-95% x 3 x 3

1b)  STRICT Pull-ups – 4 x SM

* all reps completed on a 5min clock *

– Conditioning –

4 rounds for total reps:  (:60/:20)

burpee broad jump

KB snatch  (1.5/1)  :30sec left arm, :30 sec right arm

front rack reverse lunge  (95/65)

– Mobility –

Middle splits x 2-3min ea leg (contract/relax/reach)

Middle splits iso holds x 2-3min  (walk up onto hands and hold as long as you can, walk back)

Adductor mash w/ KB x 2-3min ea side

[youtube=://www.youtube.com/watch?v=aakQe7qsmas&w=854&h=480]

Teachable Tuesday – Dynamic vs. Static Start in regards to weightlifting