Monday, August 19, 2019

JOINT PREP
Shoulder Warm up A

A1.Cossacks x 10 reps x 3 sets

A2. wall slides x 3 sets

A3. handstand prep progression 1 x 3 sets

B1. Cleans -

Perform 3 cleans. Your first set should be about 20 lbs heavier than what we did in the complex in the last cycle. Rest 90 sec. See last Wednesday 5 sets

B2. HSPU Rest 90 sec

Intensification phase - 2 reps x 5 sets

Volume Phase 4-6 reps x 5 sets

C. Every 3 minutes x 5 sets:

Shuttle sprints x 5 lengths

Kipping HSPU x 6

OR: seated db press x 6/arm