Friday, June 17, 2016

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

3 Sets:

• Incline Bench Press x 10
• Band Pull a Parts x 20

Skill:

• Power Clean
• Strict Pull Ups
• 200m Run

• 10 Minutes Mobility

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Band Pull a Parts x 20

Skill:

• Power Clean 135/95
• Strict Pull Ups
• 200m Run

• 10 Minutes Mobility

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Face Pulls x 10 ea.

B) 3 Sets:

• 10 Strict Pull Ups + 10 Kipping Pull Ups (NO BUTTERFLY)
• DB Shoulder Press x 12 @ 27.5% of 1RM Shoulder Press

C) 2 Sets:

• Strict Ring Dips x 15  (If unable to do 15 unassisted, add assistance)
• Supine Ring Row x 15

Skill:

• 1000m @ 94% of 2K Pace, 500m @ 2K Pace, 700m @ 96% of 2K Pace, 300m @ 107% of 2K Pace, 600m @ 96% of 2K Pace, 200m @ 107% of 2K Pace

*4 Minutes Rest between efforts

• 10 Minutes Mobility