06.20.16

Fitness
A.15:00 block
-back squat @ 20X0 X 3-4
-1.1.1 pull-ups
-loaded shoulder flexion X 20 seconds
B.15:00 block
-D-bell OH press @ X120 X 6-8
-AD sprint X 10 seconds (5 sec roll in)
-pigeon PNF X 15 seconds

Note: more than 8 strict pull-ups max  = add weight

Performance
A.12:00 block
-clean and jerk @ ~ 77% X 1-3 (base on feel)
-1 max broad jump
B.run 300 meters fast X 4; rest 3-4:00
C.10:00 block or 3 sets (whichever comes first)
-bretzel X 20 seconds ea
-butcher’s block X 20 seconds
-german hang X 20 seconds
-jefferson hang X 30 seconds

*Spend some time w/single leg seiza b/t the end of part ‘a’ and the first run.