Monday 2.8.16
Phil Trojanowski gives 3 mobility exercises to work shoulders with a PVC pipe, hips with the couch stretch, and traps with a barbell.
FOUNDATIONS
A. 5 sets of 6 on each leg: weighted lunges
B. 10 min AMRAP:
4 box handstand push ups
6 box pistols/airsquats
8 pull ups/ring rows
GPP
A. Back squat 10-8-6-4-2
B. 10 min AMRAP:
4 strict HSPU
6 pistols
8 chest to bar pullups
COMPETITION EXTRA WORK
A. 3 rounds not for time:
10 pass throughs
10 hollow rocks
10 bar kips
10 bridge ups with 2 second hold
B. 3 rounds, each for time:
5 power snatch (135/95#)
10 overhead squats
15 burpees over the bar
ENDURANCE
5 rounds, of 1 minute at each station:
1 - DB box step ups (55/35#)
2 - push ups
3 - DB hang squat cleans
4 - rest