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Workout for Saturday March 18th 2017


Skill/Lift:

A1) jerk dip+push press

5 sets of 3+3

A2) weighted strict pull up/strict pull up/banded strict pull up/ring row

5 sets of 2-8

Conditioning:

with a partner, alternating movements, complete 16 min for max reps

10 shoulder to overhead
20 double unders
300m opera run

 

Accessory:

2 rounds

10 prone dislocates - slow as possible
10/10 front plank alternating shoulder taps

Recovery/Mobility:

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