23 Oct 13
Mobility: performed after a substantial warm up.
Glute smash with lacrosse ball X 3:00 per side. If the lax ball is too intense use a tennis ball or even the foam roller if necessary. Do a test/retest by checking your Yoga Squat position before doing the smash and then compare to how it looks/feels after smashing.
Every other minute X 7 rounds total:
- Clean 5 X 2 @ 80% of 1RM. Rest 2:00 between efforts. This should be a full Squat Clean for experienced lifters. Intermediates may perform a Power Clean + Front Squat at a moderate load. Beginners may perform a Hang Power Clean + Front Squat at lighter loads with a focus on form and technique and little regard for load.
- Rest remainder of time.
3 rounds, not for time of:
- Turkish Get Up, just to the High Bridge position X 5 @ 53#/35#
- Y’s, T’s, L’s X 5 @ 5#/2.5#
- Shoulder Pass Through w/ PVC X 10 each direction