Warm Up
2 rounds
5 inch worms with push up
10 shoulder circles forward, 10 back
10x 1 OHS, 1 sots press
Accessory
A. Dbell External Rotation - http://www.youtube.com/watch?v=ote6S-9n4vU
2 x 8-10 reps @ 5-10% of your approximate 1RM Close grip bench press
B. Dbell Powell Raise - http://www.youtube.com/watch?v=BxK60HYw760
2 x 8-10 @ 5-10% of your approximate 1RM Close grip bench press
Do non-dominant Arm first, then dominant arm. Super set ext rot with power raise. Make sure you do both arms on one exercise before moving to the other.
Strength
Power clean, Hang Power clean
5x1
Rest 1-2 min
Conditioning
OT2min for 5 rounds
8 Deadlifts @ 80/55kg
8 Burpee Box jumps (not over the box)
30 DU's
August 11
Strength
A. FRONT SQUAT Tempo with pauses
3 x 4-5 @ 21X2 (2 down, 1 sec hold, up fast, 2 sec hold)
Rest 2-3 min btw sets
B. Lunges in Front Rack, Reverse step (Do one leg at a time)
3 x 8 each side @ 2010 (show control)
Rest 1 min between legs and sets - keep sets light
Conditioning
OTM for 10 min
10-15 Full Swings @ 32/24
5-10 burpees
We will be building each week. Pick a number you can hit every minute.