Monday, August 19, 2013

WARM UP (about 20  minutes)
Please include:
A1. step behind to shenobi x 1 direction and then other direction x 3 sets
A2. wall bridges x 5 reps x 3 sets

B1. brachiation drill (choose whichever progression you desire based on level) x 3 sets

B2. pass throughs on the floor x 10 reps (hold 3 sec in retracted and then protracted position) Try not to let the butt touch the floor.

C. squat work


B. Back Squats from the rack x 9 145/225 lbs
    chest to bar pull ups x 15
    burpees x 15
    Rest 4 minutes
     6 Sets

PM. BCBD
Come to olympic lifting