150804

"What we play is life." - Louis Armstrong

 

- Strength -

12min to build to a heavy 1RM back squat

 

- Weightlifting -

Every 2min x 12min:

1 halting DL + 1 clean pull + 2 power cleans - (progressive)

 

- Conditioning -

For max reps:

2:00 KB swings  (L3 - 53/44, L2 - 44/35, L1 - 35/26.5)

1:00 plank hold

1:00 rest

2:00 DU

1:00 plank hold

1:00 rest

2:00 wall ball (L3 - 20/24 to 10, L2 - 14/10 to 10, L1 - 14/10 to 9)

1:00 plank hold

1:00 rest

 

- Mobility -

Banded hurdler stretch x 2-3min ea side

Slow cossack w/ bottom block and stretch x 2-3min ea side

Groin KB mash x 2-3min ea side

Splits machine x 3-5min total