Monday, December 5, 2016

• LAX Glute Roll x 30 seconds ea.
• PVC Pass Through x 10
• Eagle Claw PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

• Back Squat x 8 @ 73-75%

B) 3 Sets:

• Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
• Banded Triple Threat x 10

Skill:

• 50 KB Deadlift
• 100 yard Farmers Carry
• 50 KB Walking Lunges

• Mobility

• LAX Glute Roll x 30 seconds ea.
• PVC Pass Through x 10
• Eagle Claw PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

• Back Squat x 8 @ 73-75%

B) 3 Sets:

• Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
• Banded Triple Threat x 10

Skill:

• 50 KB Deadlift
• 100 yard Farmers Carry
• 50 KB Walking Lunges

• Mobility

• LAX Glute Roll x 30 seconds ea.
• PVC Pass Through x 10
• Eagle Claw PVC Pass Through x 10
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

• Sumo Deadlift x 10 @85% of 10RM
• Banded Triple Threat x 10ea.

B) 6 Sets:

• Front Squat x 6 (Work up to today’s 6RM)
• Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)

*Perform Rows Every other set, 3 total sets.

Skill:

• 6 Squat Clean + Split Jerk @70% of 1RM
• :30 Seconds ALL OUT SPRINT ROW
• Rest 2:30

Rest 5 Minutes

B) 4 Rds For Time:

• 6 TnG Power Snatch + 6 Overhead Squat @55% of 1RM Snatch (Perform 6 snatches then perform 6 OHS)
• 300m Row

• Mobility