Wed, 091317

#wcw

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Weightlifting:

a. clean grip deadlift; 2 second pause 2 inches off floor, 2 second pause below knee, 2 second pause above knee. climb to heavy single; hit this single for 5 singles; resting 2-2:30 between. Weighted dictated by maintaining proper back and clean positioning throughout 

b. Snatch High Pull (high blocks) – 5×5 at 125% target; use straps

c. Good Mornings 4×6; same weight across

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Conditioning

250m Ski erg

15 GHD Situps

30’ DB Lunge 50/35’s

15 DB Hang power Cleans

30” DB Lunge 50/35’s

15 burpees 

rest 6 minutes x 4 

*hard out of the gate, start to finish; recover and repeat 

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becomplete

1. 15-30 min reverse sled drag – light and constant ; recovery

2. Tabata hs hold / tabata ring support hold; athletes choice. :20/:10 x 8 is goal. Modify accordingly 

3. Laying on floor, on back 3-4 sets of 12-15 db flys

4. Bodyweight strict ring rows 3 sets of (-2)

5. Crossover symmetry protocol 

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