Monday 8/10/15

1. Warm-up

a. 2 Minute banded glute activation work

b. 2 Rounds

Row 250m

10 Kipping HSPU

2. Strength

a. Back squat 5×5 @70%

   SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

b. Strict press 5×5 @70%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con

 

AMRAP 7 Minutes

3 Power cleans 205/135lbs

3 CTB pull-ups

3 Power cleans 205/135lbs

6 CTB pull-ups

3 Power cleans 205/135lbs

9 CTB pull-ups

3 Power cleans 205/135lbs

12 CTB pull-ups

And so on…

Cool Down:  3 Position Lunge, Leg swings, butterfly, Pigeon stretch, shoulder mob on bands