21
Jul
150721
“How soon ‘not now’ becomes never.” – Martin Luther
– Weightlifting –
Every 2min x 10min:
3 position clean (floor, knee, power) + 1 jerk – (progressive, but focus is on technique)
– Strength/Gymnastics –
1a) STRICT Press – 5 @ 75-80%, 4 @ 80-85%, 3 @ 85-90%, 2 @ 90-95%, 1 @ 95%+
1b) STRICT Pullups – 3 x SM (weighted), 1 x ME (bw only)
* all reps completed on an 8min clock *
– Conditioning –
21 thrusters (L3 – 115/95, L2 – 95/65, L1 – 75/55)
21 KBS (L3 – 70/53, L2 – 53/35, L1 – 44/26.5)
400m run
15 thrusters
15 KBS
400m run
9 thrusters
9 KBS
400m run
– Mobility –
Front rack tack & floss w/ BB x 2-3min ea side
Banded front rack x 2-3min ea side
Posterior shoulder degristle x 2-3min ea side
[youtube=://www.youtube.com/watch?v=88w6SthC-58&w=854&h=480]