Thursday 11/2/17

Michael front squat.jpg

Warm-up: Dynamic Warm up

Stretch:  Spiderman lunge, Pigeon, seated straddle, Puppy Dog

Strength:

3 Rounds

Barbell Bridges

2 x 6 (equals 1 round)

https://www.youtube.com/watch?v=rTqhhHfooxg

8 Single Leg Deadlift(8 each leg with KB)   https://www.youtube.com/watch?v=5oiKWA-K6-g

2 x 8 Heavy

Sandbag pulls (Down and Back)

Burgener Warm-up

Conditioning

21-15-9

Power Snatch  35% of 1 RM

Pull-ups

*Meant to Feel like FRAN