13
Jul
150713
“The greatest threat to freedom is the absence of criticism.” – Wole Soyinka
– Weightlifting –
Every 90sec x 15min:
1 Snatch – (progressive with your weight, build to 90-95% if possible)
– Strength –
Every 2min x 10min:
Back Squat – 5 x 1 x 65%, 5 x 1 x 75%, 3-5 x 1 x 85%, 2-5 x 1 x 95%, 8-12 x 1 x 65%
– Conditioning –
AMRAP in 7min of:
7 T2B (L3 – as written, L2 – as written, L1 – hanging knee raises)
14 wall ball (L3 – 20/14 to 12ft target, L2 – 20/14 to 10ft target, L1 – 14/10 or 20/14 to 9ft target)
– Mobility –
Pigeon w/ banded distraction x 3-5min ea side
Hip head lacrosse ball mash x 3-5min ea side
Lateral hamstring mash w/ lacrosse ball x 3-5min ea side
[youtube=://www.youtube.com/watch?v=CMm6tDavSXg&w=854&h=480]