Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then
max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups
Strength: Strict Press
Warmup to 80%
Work: 10 x 3 reps with 60 – 90 seconds rest between sets
WOD:
For time
1000m row or 800m run
Then 3 Rounds of
25 Front squats (95-135/65-95#)
7 push jerks (95-135/65-95#)
Cool down: use lacrosse ball on back/shoulders. Stretch
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