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Beware! |
Stone Shoulder/Lap Ladder
-Work up in triples
Dynamic Warm-Up/Burg WU
Beginner Strength:
DL: 1 x 5+
Abs: 3 x 15-20
Int/Advanced Strength:
A. Good Mornings with toes elevated 1-2": 3, 3, 3, 3, 3 (3RM)
*All 5 sets should be at or above 90% of the heaviest triple
B. Pull-ups: 2, 2, 2, 2, 2 (2RM)
*All 5 sets should be at or above 90% of the heaviest double
*If you hit your max on set 3, then drop to 90-95% and finish your last 2 sets...
C. Abs: 3 x 15-20
MetCon:
12 Rounds:
1 Clean (squat) at 70%
Sprint 20m, walk back for rest
--Then rest 2 mins--
12 Rounds:
1 Power Snatch at 70%
Sprint 20m, walk back for rest
*Focus on GOOD technique, not speed!
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