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