Tuesday, March 30, 2015

5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

 A1. Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes.

A2. strict hspu to floor
Advanced: @ 5333 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).  x 5 sets

Intermediate: @ 4122 x 5-7 reps (add plates) x 5 sets

Beginner: On a box @ 30x1 x 5-7 reps x 5 sets

Begin Part A when you begin your working sets for the squats.

B. 3 Rounds for Time:
20 thrusters 65/95 lbs
20 burpees