Strength
A. Back Squat Speed
5 x 1 @ 30X3 (3 down, no hold, drive out, 3 sec hold at top) @ 60% 1RM
Rest 2 min btw sets
B. RFESS with DBs or KBs in each hand
3 x 12 each side @ 2010 (show control)
Rest 1 min between legs and sets - keep sets light
Conditioning
OTmin for 10 min
3 burpees to traget
8 Alternating Dbell Snatch (use heaviest weight possible)
July 23
Warm Up
2 rounds
10 squat to stand
15 hollow rocks
15 superman rocks
Accessory
2 rounds
A. Clams 5-10 reps @ 3033 - http://www.youtube.com/watch?v=Mk1jptrgKE4&list=UUakKuZAjdb6WH1_DH7XJKMA
B. Rotational Slam 14 reps 7/side http://www.youtube.com/watch?v=qa3PEbZOZwU
C. Calf raises off edge of a plate 50 reps together or 25 /side on one leg to make it harder
Strength
A. Weighted Pull Up or foot elevated ring row
3 x 5
Rest 1 min
B. 3 sets of 4 heavy turkish get ups /side
Conditioning
5-7 rounds - aim for consistent scores each round
3 min on 1 min off
AMRAP
1 PCJ @ 70-80% 1RM clean
5 strict man makers - no squat, muscle clean and push press
20 over the box jumps - MUST STEP DOWN