10.21.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.OH Press @ X020 X 5 X 4; rest 90 seconds w/20 seconds loaded shoulder flexion
D.3 sets @ 85%
run 200 meters
15 russian swings @
rest 3:00
3 sets @ 85%
row 200 meters
10 hindu push-up

Performance
A.15:00 block
-hang power clean and jerk X 3
-6 rebound lateral jumps over hurdle
-bad stretch X 20 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 6; rest 45 seconds
C.12 straddle leg circles ea direction X 2; rest as needed