150721

"How soon 'not now' becomes never." - Martin Luther

 

- Weightlifting -

Every 2min x 10min:

3 position clean (floor, knee, power) + 1 jerk - (progressive, but focus is on technique)

 

- Strength/Gymnastics -

1a) STRICT Press - 5 @ 75-80%, 4 @ 80-85%, 3 @ 85-90%, 2 @ 90-95%, 1 @ 95%+

1b) STRICT Pullups - 3 x SM (weighted), 1 x ME (bw only)

* all reps completed on an 8min clock *

 

- Conditioning -

21 thrusters  (L3 - 115/95, L2 - 95/65, L1 - 75/55)

21 KBS  (L3 - 70/53, L2 - 53/35, L1 - 44/26.5)

400m run

15 thrusters 

15 KBS 

400m run

9 thrusters

9 KBS

400m run

 

- Mobility -

Front rack tack & floss w/ BB x 2-3min ea side

Banded front rack x 2-3min ea side

Posterior shoulder degristle x 2-3min ea side