05.18.17

Fitness
A.front squat @ 20X0 X 5 X 5 @ 70% of 5RM; rest 30 seconds
B.5 sets
-KB DB OH press X 3
-hollow plank X 20 seconds
-windshield wipers X 10 (alt)
-1 rep kneeling arm hauler @ 50% tension
*weight for oh press should be challenging but with 1-3 reps “in the bank.”
C.mobility
-bretzel X 45 seconds ea
-special shoulder #2 X 45 seconds ea
-bad X 60 seconds ea

Performance
A.15:00 Block (barefoot)
-5-6 strict TTB
-5-6 P.lette kick throughs
-bad X 20 seconds ea
B.15:00 Block
-1-3 strict MUs
-back squat @ 20X0 X 5
-90/90 external rotation X 20 seconds
*No MU = 1-3 strict PU and dips or teacher discretion
C. mobility
-special shoulder #2 X 60 seconds ea
-windshield wipers X 10-20
-cuban rotations @ 4020 X 10 X 2