Thursday, November 17th, 2016

3 minutes of z1 work
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)


A1 single leg barbell RDL x 8/side x 4
A2 Alternating DB incline bench press x 8 x4
A3 Rope slam x 45 sec x 4
A4 heavy d-ball hold or walk x 60 sec.x 4
**top of every 3 minutes for 3 sets
15 sec. bike for max wattage
10 hang power Snatch (light weight w/ perfect form and lockout position)
60 sec. bike holding 70%+ of max wattage from above
rest 2 minutes