Friday: 5.24.13

Strength – M/E Lower

Rack Pull

Watch Video 

Conjugate

A1) Bands from front Good Mornings (one leg infront) 3×8 each leg

B1) Banded GHD 3×10

C1)Banded march on rings (march for 1:00/good mornings 30sec) x2

D1) PVC Stiff legged snatch grip DL 2×50

D2) ME T2B x2

GPP

4 Power Cleans

100 M sprint (Mailbox)

8 Hang Power Cleans

100 M sprint

12 Cleans (full squat)

100 M sprint

Endurance

100 M Sprint (Mailbox)

20 Squat Jumps (Start in squat end in squat)

20 Med Ball Sit ups (15/20)

20 Slam Balls (big balls)

200 M Sprint (Stop Sign)

15 Squat Jumps

15 Med Ball Sit ups

15 Slam Balls

400 M Sprint

10 Squat Jumps

10 Med Ball Sit ups

10 Slam Balls