Sunday, October 9, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Conditioning

Ladder 40 minute AMRAP:

Run 200 Meters
1 Burpee
1 Handstand Push-Up
1 Pull-Up
1 Clean and Jerk

Run 200 Meters
2 Burpees
2 Handstand Push-Ups
2 Pull-Ups
2 Clean and Jerks

Run 200 Meters

3,3,3,3, and so on…..

Notes: Score total reps, not including runs.
L1: Push-Ups, Ring Rows, DB Clean and Jerk 15/10 or BB 55/35
L2:  Piked Push-Ups, Banded PU, 95/65
Rx: 135/95
Rx+: 185/135

Cool Down