Monday 07-17-17 S

Sunday, July 16, 2017

Warm Up

Foam Roll- as general maintain

Banded Lat Stretch & Shoulder Distractions  

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125 M Run

Cat Cow/Camel  

125 M Run

Frog/Lat Stretch

125 M Run

Hang & Shrugs/ Scap Push Ups

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Skill Work:

3 Power Clean + 1 Pause Front Squats @ 5 secs

- the pause at the bottom it to correct squat/front rack   

- 3 Sets with an empty bar

- 3 Sets with a light barbell 95/65

- grab ab-mat as reminder to stretch right after workout 

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Workout:

25 Mins to Complete:

6 Rounds of:

400 Meter Run

6/6/6/3/3/3 Front Squats 185/125

9/6 Strict Pull Ups

- you cannot squat clean 1st rep

- scale this workout as needed

 

Rounds 1,2,3 perform 6 FS @ 185/125

Rounds 4,5,6 perform 3 FS @ 225/155  

 

Stretch/Mobility:

Hip Flexor /Quad Stretch

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