01 Dec 14

Posted: November 30, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
400m Jog
Then
10 Kang Squats
10 Push ups
2rds

10 Banded shoulder dislocate
10 Kip swing
10 BTN Press and stretch
(^^^AKA Vaughn OH warm up)

Strength
Hang Power Snatch
3 @ 60%
3 @ 65%
2×3@ 70%

Back Squat
4 @ 60%
2×4 @ 70%
4 @ 80%
2 @ 85%
4 @ 80%

WOD
5 Clean and Jerk 225/155
20 Pull-ups
3RFT
12 Min Cap
Scale @ 70-75% of 1RM C&J

Cool Down
Thoracic Bridge 3 times ea side :30sec hold

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s