Saturday, Sept 21, 2013

WARM UP
 Run 400 meters @ 60 % intensity
15 minutes of joint prep - head to toe
A1. Rolling straddle ups x 5 reps x 2 sets
A2. Wall bridges x 5 reps x 2 sets
B. Clean warm up - tall muscle cleans with empty bar x 10 reps, 5 hang power cleans with empty bar, 5 power cleans with weight, increase weight with each subsequent set of cleans x 2 sets x 5 reps until you hit your Elizabeth weight. 


A. BENCHMARK - ELIZABETH
FOR TIME -21-15 - 9
POWER CLEANS 95/135 LBS
RING DIPS

NOTE - TO DO THIS PRESCRIBED, YOU MUST BE ABLE TO DO FIRST SET OF BOTH MOVEMENTS IN NO MORE THAN 4 SETS.