150714

"The most technologically efficient machine that man has ever invented is the book." - Northrop Frye

 

- Weightlifting -

EMOM x 15min:

Full Clean & Jerk - 1st 5min are progressive, last 10min at 85%

 

- Strength/Gymnastics -

1a) Push Press - 5 x 2  (1st rep from behind the neck, 2nd rep from front rack)

1b) STRICT Pullups - 3 x SM  (weighted if possible), 1 x SM  (BW only)

* all reps completed on an 8min clock *

 

- Conditioning -

3 rounds for time of:

400m run

10 DB man/woman makers  (L3 - 53/35, L2 - 45/25, L1 - 35/20)

* pushup, R arm row, L arm row, power clean, push press *

 

- Mobility -

Achilles/calf mash w/ barbell - 3-5min ea leg

Banded ankle distraction x 3-5min ea leg