Wed. 9/24/14
Hang Snatch High Pull 5×4. Stay in a light to moderate range focus on mechanics. – BB Bench – build to a heavy set of 3 – DB Row – build to a heavy set of 5 – 3 Sets :30 sec hand stand holds ME strict pull ups Rest :90sec b/t sets – 3 […]
Tues 9/23/14
PP 5×5 – 3 Rounds 20 WBS (20/14) 10 DL (165/123) 5 HR Burpees over bar 10 WBS 20 DL 30 Singles Rest 1min.
Mon. 9/22/14
SP 8×3 – FSquat 5×5 – 3 Rounds 10 DB GTO-alt.- (45+/30+) 10 Ball Slams (25/15+) 10 Air Squats to slam ball 30 DU (sub: 100m Row) – 1000m Row
Fri. 9/19/14
15min stretch and mobilize – 10 Rounds 5 Chins 10 Dips 15 Air Squats to med ball (line the balls across the floor north to south at the edge of the mats)
