Thursday. 4.2.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 200m run. 5 sets of the following: 1 Deadlift + 1 shrug + 1 high hang power clean + 1hang power clean + 1 power clean. Rest as needed between sets.

REVIEW: All positions of the power snatch.

S: 5 rounds. Every 2:30 perform 1 high hang power clean + 1 hang power clean + 1 power clean. Start light. Go up in weight as necessary.

C: AMRAP in 12:00 of:

10 Deadlifts at 50% of day’s 1RM. Work on technique.

10 Barbell Shrugs at 50% of day’s 1RM. Work on technique.

200m sprint. Run very, very fast.

PURPOSE: Practice. Shrug for stronger high pull in olympic lifts. Hamstring and C/R development.

LI: Weight of choice.

PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings. U/D dogx3.

Chisel:

S: 5 rounds. Every 2:30. Max DB bent over row in :30 at weight of choice. Weight should be medium heavy. (Like the guy in the video but bent over more, until your chest is parallel with the ground, and try to keep your upper body from moving.)

C: AMRAP in 12:00 of:
21 KB deadlifts at weight of choice
400m run

Advanced: None. (Straps okay)

Endurance: None.

M2B:

S: 5 rounds. Every 2:30. Max DB bent over row in :30 at weight of choice. Weight should be medium heavy.
C: AMRAP in 12:00 of:
21 KB Deadlifts at weight of choice.
400m row or 200m run/walk

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