Wednesday, June 07, 2017

06.07.17

Fitness
A.EMOM for 10 sets
-russian swings X 10
B1.run 90 seconds @ 90% X 4; rest 60 seconds
B2.6-8 supinated pull-ups X 4; rest 60 seconds
C.mobility
-bad X 60 seconds ea
-OA lat X 30 seconds ea
-dorsi stretch X 60 seconds ea

Performance
A.20:00 Block
-hang clean X 3
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 for 60 seconds
*student may warm-up to 50% of clean prior to starting block.
B.spiderman crawl X 60 seconds X 4; rest 30 seconds in IND b/t sets
C.Mobility
-bad X 60 seconds ea
-table X 30 seconds

No comments: