150623

"You don't tell the quality of a master by the size of his crowds." - Richard Bach

 

- Weightlifting -

1) 10min to build to a heavy complex - 1 clean + 1 hang clean + 1 split jerk

2) EMOM x 5min:

1 clean + 1 hang clean + 1 split jerk @ 95% of #1

 

- Strength -

1a) STRICT PRESS - 5, 4, 3, 2 (progressive AHAP)

1b) ME x 4 - bar/ring MU, weighted STRICT pullups, C2B, banded pullups (should be hitting 5 reps or more)

* all reps completed on a 5min clock *

 

- Conditioning -

Every 5min x 15min:

15 pull-ups

30 pushups

45 air squats

 

- Mobility -

Thoracic mash w/ peanut & load on chest x 3-5min

Classic banded hip opener from lunge x 30-50 oscillations

Classic banded hip opener from front splits x 20-30 oscillations

Teachable Tuesday - the Pushup