Friday, May 13, 2016

5/14/16

This morning was some fun training. I don't think I've ever done a 3 person team workout... it ended up taking a bit longer than I thought it would, but it was fun and different training. Fun end to this transition / de-load week... looking forward to some higher volume this coming week.

A.
Couch Stretch - 10 Min 
Frog Stretch - 6 Min 

B. 
Banded Sling Shot Good Mornings - 3 x 10 
Rest as needed
Cat Camel - 3 x 10 
Rest as needed 
Glute Bridges (45# bar) - 3 x 10 
Rest as needed 
Single Leg DL (35# KB) 3 x 12 (6 each leg) 
Rest as needed

-Complete ... great warm-up for my glutes 

C.
Box Squats - 3 x 10

-225# Across ... felt very easy / pain-free. 

D. 
For Time, 3 Person Team, one person working at a time:
75 Clean and Jerk (155/105#)
75 Ring Muscle-ups
75 Knees-to-Elbow 
110 Box Jump Overs (24/20”)
150 Burpees
110 Kettle-bell Swings (72/53#)
75 Strict HSPU
75 Snatch (135/95#)
75 Bar Muscle-ups

-47:47 ... fun/different workout. Too many burpees... otherwise great. 

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