05.03.17

Fitness
A.15:00 Block (barefoot)
-12 russian swings
-5 supinated pull-ups
-10 hollow rocks
-PVC balance for 30 seconds
*add weight to pull-ups if max is 10 +
B.run 2:00 @ 85% X 3; rest 2-3:00 (get back to nasal breathing)
C.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 800 meters @ 85% X 3; rest 3:00-4:00
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds e