Friday, 051917

Good Luck to all Athletes competing this weekend! 



Weightlifting / Strength:

a. Clean – 3RM from the knee (or blocks from the knee)

b. Back SqT – 1RM with 3 second pause + 3×3 @85%

c. Weighted Pull-ups 6 reps x 4 sets HEAVY ACROSS

A. 18-15-12-9-6-3

Heavy Wall Balls

Ghd sit-ups 

Box jumps 24/20 * step down

Recovery Work 

a. single arm overhead squat positioning work 12-15 minutes 

b. Resistance dead bugs – 5 sets of 12 reps each 

c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat 

d. Crossover Symmetry 

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