5
Aug
150805
“Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances” – Bruce Barton
– Strength/Gymnastics –
1) EMOM x 12min:
1st min – BTN push press x 6-8
2nd min – STRICT pullups x 4-6
3rd min – :30 hollow rocks
2) Pause thrusters – 5 x 5 (2sec hold at top)
* all reps completed on an 8min clock *
– Conditioning –
0:00 – 4:00
15 clean and jerk (L3 – 155/125, L2 – 135/95, L1 – 95/75)
4:00 – 8:00
EMOM x 10 burpee over barbell
8:00 – 12:00
15 clean and jerk
– Mobility –
Posterior shoulder lacrosse ball mash x 2-3min ea side
Anterior shoulder mash w/ BB & internal/external rotation pulsing x 2-3min ea side
Bicep BB mash x 2-3min ea side
Classic banded OH opener x 2-3min