Monday 12.28.15
Warm Up:
5 minutes of (shuttles, bike or jump rope)
then.. Movement stetching & Skill Review
Front Squat:
5 x 3 @ 65% w/ a 2 second pause in bottom position
Press/ push press/ push jerk: (from rack)
5 building sets: limiter will be the press.. Each rep should get easier
EMOM for 10 minutes:
3 position power cleans
(high hang/ mid thigh/ floor)
*if you are new to Olympic lifts.. Please go extremely light!)
7 minute amrap
10 hit the deck shuttles
5 knees to elbows
20 jumping lunges
Post Workout: 3 sets
15 Ghd Sit-ups
15 Ghd Back Ext
10 each; y's, t's & w's