Monday-OH Stab/Mob, Oly Tech, BS Int, Cyclical MAP vari%
A1) Overhead Shoulder Stretch, 3 sets of 5 reps w/ 5sec hold in stretch each rep. Use light plate https://www.youtube.com/watch?v=ioKisYontp8
A2) KB Windmills, 3 Sets of 5 reps per side, w/ 3sec hold in bottom each rep, Use moderate KB, https://www.youtube.com/watch?v=lDsM5aCYgnA
B) BTN Jerk Grip Power Jerk w/Pause, 2 reps every 90s for 6 rounds, start at 145lbs, add 5lbs every set, ause for 2s in catch each rep https://www.youtube.com/watch?v=iXeZpyZUiR
- complete up to 160#
C) 3 Position Clean, Hip/Hang/Ground, 5 Sets of 1+1+1, Start @ 145lbs, add weight by feel, rest 3min, hang on to the bar between reps https://www.youtube.com/watch?v=VFkhCKHIK6
- complete @ 145/155/165/175/185
D) Back Squat @53X1, 3 tough sets of 5 reps, no misses, tempo is more important than weight, rest 3min between sets.
- complete @ 135/155/155
E) 3rounds at variable pace
Row 750m @ 1:50/500m
Row 250m – Sprint!
- rd 1: 1:50 pace and 48.5 sec sprint
- rd 2: 1:50 750 pace and 47.7 sec sprint
- rd 3: 1:50 750 pace and 47.7 sec sprint