20131129-121637.jpg

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– RKB Swing
– TGU 1/side
– Plank Walk outs
– Double Under Practice

Then

FITNESS:
A. KB windmill x 20 reps
+
25 kb swings
10 db push press
20 kb swings
10 db push press
15 kb swings
10 db push press
10 kb swings
+
5 min on clock
500 meter row
max plank hold

PERFORMANCE:
A. KB windmill x 20 reps – steady effort
+
For time:
60 kb swings @ 55/35#
30 HSPU
60 kb swings @ 55/35#
30 T2B
60 kb swings @  55/35#

 

20131129-121631.jpg

http://www.boxlifemagazine.com/training/the-hangArticle on position work for clean..




Leave a Reply

Your email address will not be published. Required fields are marked *