Christmas Party tomorrow at 6:00 pm…Game face at 8:00pm
Warm up , lat and shoulder mobility
- Foam roll lats 1 min per side
- Straight Arm bent extension 8 x
- Deep squat on wall will doing dowel pullovers
- 10 PS Landmine push opening lats
Rope climbs
1-2 every 2 min for 12 minutes
10 ps alternate with side plank medial deltoid raises
Power Clean Technique
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
3 Power Clean
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): full extension Position (Pockets)
3rd Pause (2 Seconds): Muscle Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
2 R NFT
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
*15 Minute Cap