Tuesday, September 17, 2013

WARM UP -
400 METER RUN @ 50 % INTENSITY
10 MIN OF JOINT PREP - RUSSIAN TEA CUP, WRIST WORK WITH STICK, ET AL.
 DEADLIFTS 5, 5, 5, 5 LAST SET SHOULD BE AT WORKING WEIGHT FOR DT. REPEAT FOR HANG POWER CLEAN AND POWER JERKS


A. DT - FOR TIME
5 ROUNDS FOR TIME
12 DEADLIFTS 105/155 LBS
9 HANG POWER CLEANS 105/155 LBS
6 POWER JERKS 105/155 LBS

To do prescribed, you must be able to do first set unbroken. 


B1. WEIGHTED SHOULDER OPENER X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. WEIGHTED BUTTERFLY X 30 REPS PLUS 30 SEC HOLD X 2 SETS