05.26.16

Fitness
A1.deadlift @ 1121 X 8-10 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.@ Z2 for 15:00
Row or run 2:00
Arched plank 20 seconds
50 meter farmer’s carry
10 V-ups
5 sprawl to lay outs

Performance
A.15:00 block
-clean and jerk @ 60% X 3-drop all
-L-sit X 10-15 seconds
-wall rack stretch X 15 pulses + 15 seconds PNF
B.15:00 block
-6 alternating lunges (weighted)
-3-5 swans
-dorsi stretch X 20 seconds each

*All Friday, May 27 training sessions will be held at Highland Rd Park (weather permitting).