09.08.17

Fitness
A.5 sets
-front squat @ 20X0 X 5
-OA DB/KB row @ 1111 X 6-8 ea
-90/90 external rotation X 5 breaths ea
-russian swing X 10 (mod-heavy)
-OA DB/KB press @ 1111 X 5 ea
-special shoulder #2 X 5 breaths ea
B.bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.5 sets barefoot
-6 single leg lateral jumps ea side (cone-to-cone)
-90/90 rotations x 8 (alt)
B.In 12:00, work to a heavy single (not max) power clean
C.row 300 meters @ 85-90% X 4; rest/walk 2:00
D.single leg seiza X 5 breaths ea
-walk on inside and outside of foot X 20 steps ea
-sphinx X 10-15 breaths
-bretzel X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00