Mobility Training:
HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side
Movement Prep:
2 Rounds
10x HSPU's on parallettes
10x Precision jumps from a 24" box to a 20" box 8 feet apart
15x Sit-through
10x Forward rolls
Power:
1-1-1-1-1-1-1
Jerk
Work Capacity:
Tabata (8x 20:10/work:rest)
Push-ups
Sit-ups
BW rows
Bulgarian split squats (alternate legs each set)
Jerk-135, 185(old pr), 195(pr), 205(pr), 205, 185, 185.
ReplyDeleteTabata sucked.
Wrist still sprained couldn't jerk, tabata was great - 20/12/15/16!
ReplyDelete