20 July 2016

Warm Up:  10 mins
Hurdles
High Knees
Butt kicks
Walking lunge open to side angle
Straight leg jog
Inside/outside ankle flexion
Pigeon
Couch stretch
5 each side turkish sit up

SHOULDER PREP PHASE 2

BENCH PRESS:  5 x 5 incr to heaviest weight possible for last set (2 mins rest)

REVIEW:  Thrusters (5-8 mins)
and mods for pull ups (standards)

WORK:

HEAVY JACKIE
Row 1000 m
50 Thrusters 95/65
30 CTB Pull Ups

Rx2:  Regular Pull Ups
Rx3:  Jumping pull ups (off no larger than a #45 plate)
85/55 thruster

MOD:  low bar pull ups and dumbbell thrusters or with a partner

Cash Out:  Tabata Russian KB swings

SILVERS:

HEAVY JACKIE
Scaled appropriately and done with a partner (split the rep scheme)

SILVERS SCALED:
Row 400 m
10 Db thrusters
5 Ring Rows
10 DB Thrusters
5 Ring Rows

CASH OUT:  Max plank hold