Sunday, September 25, 2016

Prehab

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

Warmup

Conditioning

For Time:
1000 meter Row
3 Rounds of:
9 Deadlifts
20 Abmat Situps
800 Meter Run
3 Rounds of:
7 Hang Cleans
10 Handstand Push-Ups  
500 Meter Row
3 Rounds of:
5 Hang Snatches
20 Lateral Jumps
400 Meter Run:
3 Rounds of:
3 Overhead Squats
10 Pull-Ups
Notes: L1: 45/35, or 15/10 DB, Knee Push-Ups, Ring Rows
L2: 75/55, Piked HSPU, Banded Pull-Ups
Rx: 115/80
Rx+: 135/95
Cool Down