5/16/16

AM

Warmup:

1 set:

Bicep/Tricep/Chest/Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps

Landmine Row x 6 reps

+

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

Every 5 minutes x 25 minutes

600m Row

20 Wall Ball Shots 20#

10-12 Kipping Ring Dips

Done. All wb ub. Rounds were taking around 4min

+

3 sets:

10 Strict TTB (legs straight)

rest as needed. Done 

PM

A. Jerk Balance x 3 reps x 5 sets rest 1:00 *light and fast* 

35, 55, 55, 65, 65

B. Every 90 seconds x 15 minutes (10 sets)

Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)

125, 125, 145, 145, 150, 160, 160, 170, 170, 175

Done as squat clean and jerks. I love squat clean and jerks. Sorry I won't do that around though. 

C1. Side Lying External Rotation x 8-10/arm rest :30

C2. Palms Up Band Pull-Apart x 20-25 reps rest :30

C3. Overheard Squat x 5-6 reps @ 155# (1 second pause at bottom) rest 2:00 x 4 sets 

Done. Wasn't able to do 5 ohs ub. Did 3 and 2 every round 

+

Finisher:

3 sets:

8 DB Strict Press @ 30#

100' OH DB Carry

rest 1:00 bt arms

Done