Friday, March 15, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. Snatch

60x4

65x4

70x4

80x1x3

85x1x3

B. FS + Jerk

2+1 @ 70%x3 sets

2+1 @ 75% x 3 sets

1+1 @ 805 x 3 sets

C. High Bar Back Squat

10sec. negative

1 RM

then

drop 5% and do 2 fast reps on the minute x 3

**compare to last week.. look to get 5-10% heavier in the 1 rM negative

D. SB upright marching

@ 150/100# for :20 on / :40 off x 3

E1. Wide grip barbell rows x10x3

E2. DB side lying ext. rot x10/side x3

Kevin Glass54