09/19/14

unnamed (68)

Strength

1a) High Hang Power Cleans
5×3 @ AHAP

1b) Box Drop
5×3 – Work on sticking solid landing
(Don’t worry.  I’ll show everyone this tomorrow.)

*Notes: 1a and 1b are Supersets.  Do a set of 1a and then immediately follow with a set of 1b.

Conditioning

3 Rounds:

Run 400
21 KBS (52/35)
12 Pull-ups

*Compare conditioning to 5/10 and 2/17

Midline

Pallof Press:

3 sets each side with a 10 sec hold
(Since we didn’t have time for it on Tuesday)