11/28/2017

11/27/2017
November 26, 2017
11/29/2017
November 28, 2017

W.U. Shoulder/Movement Prep for OH

Strength:  Push Press

Week 4:

  • 3 @ 75%
  • 3 @ 80%
  • 3 @ 85%
  • 2,2 @ 90%

W.O.D 5 RFT or 10 min clock

  • 12 x Box Jumps 24/20
  • 9  x Pushups
  • 6  x Push Press 115/85
  •  

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OLY Group:

  • Back Squat: 10 @ 70, 8 @ 75, 6 @ 80, 4 @ 85, 3 @ 90, 2 @ 95
  • Hang Pwr Snatch: 5 Min EMOTM 2 reps per min from 60,65,70,75,80% and 1 rep EMOTM 85-105%
  • Hang Pwr Clean:  5 Min EMOTM 2 reps per min from 60,65,70,75,80% and 1 rep EMOTM 85-105%
  • Push Press: 3 @ 75, 2 @ 80,85,90,95