Wed, 092017

a. Hang Power Clean 5 x 3 @77-80% of your 1RM

b. 10 minutes empty barbell – working narrow grip OHS positioning



Strict Muscle ups 3.2.1 wave x 3; weighted for those who can for 3, add weight do 2, add weight for a single. 3x through this wave. Do NOT push failure on this, smooth methodical movement, no grinding through to fight for muscle ups. 



Bike sprint :25 x 8; rest 3:30 between; immediately following last sprint, 7-10 min legs only at Z1



1. empty sled – backwards walk – shooting for 3-5 min longer than last week, unless you made 30 min. if you did, add few lbs to sled and hit 30 again. 

2. weighted plank 5 x 1 min; across ; rest 2:30

3. DB side oblique crunch 4 x15 each side 

4. Deadbugs (banded for advanced folks) 4 x 12-15 reps 

5. Thoracic Extension (elbow to sky rotation) 3 sets of 12-15 each side 

6. 10 min squat therapy (advance to your level); if squat is advanced, progress to single leg and proper ankle range of motion 

7. Crossover Symmetry protocol 

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