A1.Wall Slides
A2. brachiation
A3. Cossacks
B. HSPU
C. Every 3 minutes x 4 sets
Thrusters x 11 75/105
Strict Toes to Bar x 5
Thursday, August 22, 2019
Joint Prep x 10 min
A1. Shoulder Warm Up C
A2. 360 degree stick rotation x 10/direction
A3. Ape step
B. Every 3-4 minutes:
cleans x 3 reps x 5 sets
OR: deadlifts x 6-8 x 4 sets
C. 3 Rounds for Time
Burpees x 15
Hang power clean x 9 75/115 lbs
DB Push Press x 9/arm 35/55 lbs
Wednesday, August 21, 2019
WEEK 2
Group Warm up
A1. Cossacks
A2. Progression 1 handbalancing
A3. chest to wall shoulder openers
B. Snatch x 3 reps x 5 sets; rest 2-3 minutes
OR: OHS x 8-10 reps x 4 sets
B. 45 sec of work and 15 sec of rest x 4 sets
Shoulder taps
box Jumps
lizard
Tuesday, August 20, 2019
WEEK 2
Spine undulations and shoulder warm up C and ball work for connective tissue
A1. myotatic front squats x 6-8 x 4 sets; rest 60 sec
A2. pulling x 4 sets; rest 60 sec
B. 3 Rounds For Time
Alternating DB Snatch x 20
400 meter Run
KB Clean x 10/side