14 July 2016

Triple stack plank attempt ...

Triple stack plank attempt ...

Article: 4 Myths You Need to Stop Believing 

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Med Ball Clean - Technique Progression
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean

Mobility
Samson Stretch
PVC Super Rack
Calf S&F (kettlebell)

Weightlifting
Power Clean (3-3-3-3-3)

Metcon
AMRAP-12:
6 Turkish Get-Up (35/26#)
12 Thruster (95/65#)
60 Double-Under
*** or 60 sec of Double-Under "attempts" ***