4
Aug
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]