Monday, 091718

Weightlifting+:

A. OHS: build to 5RM at 31X1

B. Weighted semi sup Pull-ups: 5-5-5-3-3-2-1-1-1

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Conditioning:

800m run

40 wall balls 20/14 to 10’

40 KB swings

800m run

30 wall balls 30/20 to 10‘

30 deadlifts 245/163

800m run

20 wall balls to 9/8’ target , using 50/30 lb slam ball.

20 power cleans 155/108

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Becomplete:

1. Backwards speed pull : 10 min of worm , constant movement

2. Jerk drive 3×3 @102% of from squat

3. 2 rds of, 50 banded scap squeezes + 50 banded face pulls + 50 banded triceps press down + 50 banded bicep curls

4. 10 min of nasal breathing. Pure silence and just focusing on the breather

5. Crossover symmetry

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