Monday, December 17, 2018

10 min of joint prep

A1. low gait - coaches’ choice x 3 sets

A2. chest to wall handstand x 30-60 sec x 3 sets

B. Every 90 sec, do 2 cleans @ 10-20 kg under your max x 10 sets

Or: Every 90 sec, do 1 clean high pull plus 1 clean x 5 reps x 5 sets

Or: deadlift x 6-8 reps x 5 sets

C. Farmer Carries x long gym length x 3 lengths 75lbs/arm or 125 lbs/arm

Push Ups @ 21x1 (Don’t cheat) x 6/10

DB Front Squats x 12 Should be able to do unbroken on each set

rest 3 minutes x 4 sets