Friday, 051019

A. Back SqT – wave 5.3.1.5.3.1.5.3.1

* building on prior

B. 3 rds

20 c2b pull-ups / pull-ups / jumping

400m run

20 alt db hang clean and jerk 50/35

16/12 cal bike

W/ time cap

– Swap Arms every 5 on c&j

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Post class:

Becomplete:

1. 3 rds of, 40 banded scap squeezes + 20 pvc dislocates + 40 band dacw pull-ups + 20 band tricepextensions

2. Wall Press – :15 Press ; rest :45 x10

3. Sorensen hold x :30-45 while performing lightweight DB rear fly’s x 3-4 sets

4. Med ball OH hold : lunge with twist. 40’ x 5 sets. Rest few Min between

5. Thoracic rotation drills: 12 reps each side x 3 set

6. Crossover symmetry

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