Friday, February 8, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. power clean from block(vert shin above knee)

60%x5, 65%x5, 70%x5, 75%x5, 80x2, 85x2 (2)

B1. CDL

(% of quality CDL) 95%x5x6sets

*slow touch and go

B2. Box Jump

by feel height x1-5reps immediately after each CDL set

*increase height each set as able, subtract reps as needed to get as high as possible

C. 1 1/4 Front Squat

70%x4x4

D1. Weighted pull up

x10x4

D2. Side delt raise

x8/side x 4

E. Weighted Plank

x:60 x 5