31 Aug 2015- Monday

  Foam Roll/TP/Correctives
Dynamic Warmup 
   
Row 200 m  x 3-5; Rest 1 min OR Heavy Prowler Pushes 10x15 yds 
 


Clean Pull  from Dead Hang or Floor      55₃
                                                                    5
 

Full Clean from Hang or Floor      61₁    70 ₁      79 ₃    

                                                          5       4           4             

Repeat Box Jumps 3x3 ea set- Jump up to a low box and then jump again for max height.

Deadlift or Front Squat    55 ₁     61-67 _{8    On the minute- make sure to use your new maxes}    

                                            5              3                    

Lat Stretch or IR Stretch 3x2 sec ea side ea set

 

Weighted Pull Ups 3x 5-8

DB/ KB RDL's  3x6

Single Leg Glute Bridge with Barbell 3x8 each leg

Pigeon Stretch on box or floor 2x:10 sec ea side/ea set

Lower Body Stretch/Foam Roll