Sunday

Sunday,  November 3, 2013

Don’t forget about the time change!!  Clocks fall back one hour! 🙂

Mobility/Warm-up:

Jog 400 meters
Rack stretch with barbell
Groiners
10 Good mornings
10 Pause front squats
10 Push press
Samson Stretch

Strength:

EMOTM for 14 minutes:

Even: 7 Front Squats
Odd:  7 Push Jerks

Notes:  Use racks!  Weight should be approx.. 50% of your 1RM front squat
Perform split jerks or push press as needed if shoulder mobility is limited.

Conditioning:

Partner Row!

Teams of 3 Row 10k as fast as possible splitting up rounds into 250m each

Cool down:

Roll out legs, lats and calves!