12-24-14

12-24-14

Practice Day

Front Squat Warm Up (Short with Row):

Row 400m
Soldier (Down)
Spiderman (Back)
Hign Knees (Down)
Butt Kicks (Back)
20 PVC Pass Throughs
20 Air Squats
20 Primal Pull Throughs
10 FS @ 50% (A)
5 FS @ 75% (A)

A) Front Squat 7x3 (3x3x3x3x3x3x3)
@ 65% 1RM
Rest 45 seconds between sets

B) 12 Days of Extreme Christmas (For Time)
1 Burpee
2 Push Ups
3 Squats
4 Sit Ups
5 Bent Barbell Row (65/45#)
6 Shoulder to Overhead
7 Knees 2 Elbows
8 Bird Dogs
9 Front Squats
10 Power Cleans
11 Mountain Climbers (2:1)
12 Power Snatches

C)Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs