January 6, 2016

January 6, 2016

mobility :
a) tricep smash
b) lat band stretch
c) shoulder smash with lax

* 5 pushups after each minute of mobility

 

Shoulder to Overhead - 6 sets, every 2 minutes perform sets listed.

 

set 1 - 5 @ 50-60%
set 2 - 5 @ 55-65%
set 3 - 3 @ 70-80%
set 4 - 3 @ 75-85%
set 5 - 1 @ 85-95%
set 6 - 1 @ 85-102%

 

notes :
- "shoulder to overhead" = any variation of press that begins at collar bone and finishes locked out overhead.
- strict press, push press, push jerk, split jerk = all OK

 

20 minute alternating emom of :
a) wall ball (20/14) x 10-15
b) turkish getup x 1-2

 

notes :
- scoring = total reps.
- turkish getup substitute = 10-15 situps
- weight of choice on turkish getup.
- emom focusing on moderate to moderately high heart rate for extended period of time ...= aerobic conditioning.


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