AUG 22, 2011
MONDAY
STRENGTH
Warm Up: 3 rounds of
Barbell Complex (75, 85, 95)
6x Sit Ups
6x Back Extensions
Instep Stretch
1) 8 Rounds of
3x Push Press - increase weight each rd until 3 is hard but doable
6x T Bar Row
2x Floor Angels
2) 5 Rounds of
3x Snatch Pulls (see video) - increase weight each rd until 3 is hard but doable
right into...
4x Medicine Ball Pulls (see video) @ 50lbs (or use kettlebell)
4x Hip Swivels 4/4
3) 5 Rounds of
10x Front Squats - increase weight each round until 10 is hard but doable
10x GHD Raises
3x Y&L Shoulder Mobility
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