4/15/13

Ssp

warmup
good mornings
bar rack stretch 1,2 http://www.youtube.com/watch?v=Un1PDhrU3h0 watch the whole vid, but the stretches are @4:50
band shoulder stretch 1,2,3
t-spine mobs http://www.youtube.com/watch?v=KKI6nhkEo4Q
hip flex stretch
spd
30m sprints 60%, 75%, 90%, 3x100%, 1-2mins rest btwn sets
strength
clean pull 4x5@ 50% of deadlift 1rm
front squat 4x5 @80%
clean cheat 3x8 @135/85-75/45 http://www.youtube.com/watch?v=uLkv4ee4WMk
strict press 4x5, establish a 5rm
bent over bb row 3x10
skill
dips 3x6, assisted if you need it
kips 7mins working the progression http://www.youtube.com/watch?v=QrigE0M7j4o



bcc


warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
spd
30m sprints x8 rest 20 seconds btwn sprints
strength circuit - 4x5 each, do one lift right the other, rest 2 min btwn sets, go heavier each set
clean pull
clean cheat
front squat
strict press
wod 15-12-9
medball burpee 25/16lbs
pullup 
box jump