Tuesday 3.1.16
I can't think of one person who couldn't benefit from some additional shoulder mobility. This video by Steph has some great exercises that you can do AT HOME with no equipment required other than a simple lacrosse ball.
FOUNDATIONS
A. 20 minutes to practice HSPU, pistols and muscle up progressions
B. 10 min AMRAP:
15 air squats
10 push ups
5 pull ups
GPP
A. 20 minutes to practice HSPU, pistols and muscle ups
B. 10 min AMRAP:
8 pistols
6 strict HSPU
4 muscle ups
COMPETITION EXTRA
A. Every 2 minutes for 10 minutes (5 sets):
high hang clean x 3 reps
then,
Every 2 minutes for 10 minutes (5 sets):
hang clean x 2 reps
then,
Every 2 minutes for 10 minutes (5 sets):
clean x 1 rep
ENDURANCE
10 rounds:
20/15 cal row
rest 2 minutes