150804

“What we play is life.” – Louis Armstrong

– Strength –

12min to build to a heavy 1RM back squat

– Weightlifting –

Every 2min x 12min:

1 halting DL + 1 clean pull + 2 power cleans – (progressive)

– Conditioning –

For max reps:

2:00 KB swings  (L3 – 53/44, L2 – 44/35, L1 – 35/26.5)

1:00 plank hold

1:00 rest

2:00 DU

1:00 plank hold

1:00 rest

2:00 wall ball (L3 – 20/24 to 10, L2 – 14/10 to 10, L1 – 14/10 to 9)

1:00 plank hold

1:00 rest

– Mobility –

Banded hurdler stretch x 2-3min ea side

Slow cossack w/ bottom block and stretch x 2-3min ea side

Groin KB mash x 2-3min ea side

Splits machine x 3-5min total

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