23 Feb 2015

Warm Up:
Jog 10 laps

Shoulder warm up/stability:  These will be standard part of the warm up going forward especially when doing gymnastics focus and overhead lifting so memorize them!

5 - 10 reps each Y's/T's/W's (lying on floor, focus on pulling the scapula down each rep)

10 reps theraband/tubing external rotations
(Grab the tubing while standing, at a distance just inside the shoulders. Start with the palms facing the ground (prone), tuck the elbows into the side of the body at all times, with a ninety-degree bend at the elbow, and externally rotate the hands outwards. Then repeat with the palms facing up (supine).

5-10 reps each part of sequence in theraband activation warm up

10 seated wall slides

3 x 5 GLUTE Bridge - at tempo 5 second hold at top, 3 seconds down

Strength:  6 x 4 pause back squats
These will be done at the heaviest weight possible for sets of four, 3 second pause in bottom (count 1001, 1002, 1003 and then up).  Rest 4 minutes between sets.

Bar warm up:  3 x 2 Pull/Muscle/Dynamic - Pause in top position of pull and muscle

5 MIN AMRAP
5 Hang Cleans (75/105)
5 Push Press (same bar)

Rx2:  DB or KB cleans and push press
Bars only to be used for Rx weight

MOD:  Medball cleans
DB Push Press