Mobility Training:
HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg
50x jumping jacks
Strength:
Work up to 1RM Deadlift
then
Work up to 1RM Clean and Push-press
then
Work up to 1RM Front Squat
Work Capacity:
50x Frog Complex 75 lbs.
Notes: The frog complex is completed by doing a clean, thruster, then a back thruster and then returning the weight to the ground for 1 rep.
1RM Deadlift - Me 385 lbs. Ben (PR)365 lbs.
ReplyDelete1RM Clean/PP - Me (PR)225 lbs. Ben (PR)215 lbs.
1RM Front Squat Me (PR)275 lbs. Ben 225 lbs.
Frog Complex 5x BW for time - Me 1:30
Frog Complex 30x 95 lbs. for time - Me 4:04 Ben 6:35