4/25/13

Ssp


warmup
good mornings
bar rack stretch
"band shoulder stretch 1,2,3"
t-spine mobs
hip flex stretch
strength
max cleans 7x1, establish a 1rm
jerk 6x1@85%+
skill
overhead squats 4x5 load yourself but not to failure
spd
4x30@75%, 3x100@90%+



Bcc

warmup
good mornings
bar rack stretch
"band shoulder stretch 1,2,3"
t-spine mobs
hip flex stretch
strength
max cleans 6x1 establish a 1rm
jerk 5x1@85%+
overhead squats 3x5@75%
spd
100m x3@85%+
Con 3rds
Row 500m
20 burpees
25 2x unders/75 1x unders