Friday 06-09-17

Thursday, June 8, 2017

Warm Up:

Foam Roll- lower extremities, lats, & t-spine

+

Locomotion Drills @ Moving Pace:

Knee Pushes X 30-45 secs

Sky Reaches X 30-45 secs

Buddha Prayers X 30-45 secs

Duck Walks X 30-45 secs

- short shuttle run

Cat-Cow X 30-45 secs

Down Dog- Up Down X 30-45 secs

Forwards Gorilla Walks X 30-45 secs

Lateral Gorilla Walks X 30-45 secs

- short shuttle run

Wrist & Forearms- kneeling, wall, and/or figure 8s  

Practice Handstand Kick Ups- freestanding or wall

+

Barbell Skill Work:

- squat cleans + strict press

- discuss rep + load progressions

 

Workout:

Not for time:

15-12-9-6-3 of:

Squat Clean, build (have your barbell/score)

Strict Press, build (share barbell/off rack)

400 Meter Run

- the clean is the priority today

- the press will likely be very light by comparison

 

Advacned Clean Weight Progression:

15 reps @ 135/95

12 reps @ 155/105

9 reps @ 175/115

6 reps @ 195/125

3 reps @ 215/135 or heavier  

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