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Workout for Monday February 20th 2017


Skill/Lift:

A1) power clean+push press

3 moderate sets of 1+10 - climbing

A2) arm bars

3 sets of 4/4

A3) side plank

3 sets of 30/30s

Conditioning:

"Elizabeth"

10 min to complete

21-15-9

power clean
ring rip/ring push up/push up

goal is 4-10 min

Accessory:

2 rounds

12/12 kneeling wrist flexions
30/30s single arm overhead DB hold - approx 50% bodyweight

Recovery/Mobility:

2/2 min pec release
2 min soft tissue chest and shoulder