Wednesday 140917

If I can give you one piece of advice that proves you are ready for this group, it is the importance of mobility work, tissue smashing, rolling out, icing, eating enough, sleeping enough, etc. Especially now that we are doing so much volume strength and gymnastics work. Take care of your body. Spend some quality time on a foam or PVC roller around the rhomboids, lats, and traps everyday!!!!

3-position clean (floor, below knee, above knee) + jerk - 60%, 65%, 70%, 75% x 3 sets, rest as needed between sets

Front Squat - 5 sets of 3 reps @ 75%, rest 2-3 min b/w

Team Conditioning

0:00 to 2:00

Two rope climbs + 1 thruster, 155/105

2:00 to 4:00

Two rope climbs + 3 thrusters, 155/105

4:00 to 6:00

Two rope climbs + 5 thrusters, 155/105

Continue adding 2 reps to the thrusters each interval until you are not able.

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