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