Monday, September 24, 2018

WARM UP

10 min of joint prep

A1.low gait locomotion x 1 length x 3 sets

A2. jump to the bar plus forward brachiation x 4 lengths x 3 sets (can also do a square on the rig if you want something more challenging)

NOTE: advanced can work on 1 arm jumps to the bar.

B. Every 2.5 minutes x 6 sets: Strict press
Set 1 – 7 reps
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 7 reps
Set 5 – 5 reps
Set 6 – 3 reps

B.Power cleans x 10 75/115 lbs

shoulder to overhead x 15 75/115 lbs

alternating reverse lunges x 20 75/115 lbs

Rest 3 min

4 sets