07.15.16

Fitness
A.15:00 block
-front squat @ 20X0 X 2-3
-supinated pull-up hold @ top for 10-20 seconds
-pigeon pnf X 15 seconds
B.15:00 block
-single leg DL w/KB X 5 ea
-DB OH kneeling press (pronated) X 6-8
-AD sprint 20 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 1-3 (base on feel)
-single leg rebound vertical jump X 5-10 ea
B.4 sets @ 99%
10 D-bell thrusters (moderate and fast)
AD/row 30 seconds
Odd sets=row
Even sets=AD
Rest 4 b/t sets
C.2-3 sets (barefoot)
-loaded shoulder flexion X 20 seconds
-forward fold pulses X 30
-lat stretch X 20 seconds ea
-5 calf raises ea side @ 1221 and hold @ bottom after 5th