04-11-16 Monday

Skill:

  1. Active Chest Pull to Floor
  2. Quadruped Shoulder Rotation
  3. Wrist mobility
  4. Arm reach with rotation

Please check out this video for all the movements: https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

  1. BB Hang Snatch (70% of best weight) 4sx3r
  2. BB OH Squat (focus on depth and not so much on weight) 4sx4r

Conditioning:

4 Corners of Track

  • Lunges – complete from corner 1 to corner 2
  • Broad Jumps – complete from corner 2 to corner 3
  • Bear Crawl – complete from corner 3 to corner 4
  • Crab walk – complete from corner 4 to corner 1

Corner 1 – x20 each exercise

  • TRX Tucks
  • TRX Rows
  • TRX Squat Jumps

Corner 2 – x20 each exercise

  • MB Slams
  • Russian Twist
  • Burpee over MB

Corner 3 – x20 each exercise

  • KB Goblet Squat
  • KB SDHP
  • KB GUSU

Corner 4 – x20 each exercise

  • Push ups
  • Supermans
  • Mountain Climbers
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