2016/12/05-11

Monday

STRENGTH
Front Squat
10, 8, 6, 4, 2

CONDITIONING
"Jupiter Trojan"
8 min Ladder
Handstand Push-Up
Ring Dip
Push-Up
1-1-1, 2-2-2, 3-3-3, etc. 

MOBILITY
Roll out triceps on roller or barbell
 x 2 min/side

Tuesday

STRENGTH
Bench Press
10, 8, 6, 6

CONDITIONING
"Helike"
5 rounds for time:
200 m Run
7 KB Russian Swings (70/53)
3 Pull-Ups

MOBILITY
Coach's choice cool down

Wednesday

SKILL
10 min to practice
Handstand Progressions

CONDITIONING
3x 500m Row for times

STRENGTH
Strict Pull-Ups x 40

MOBILITY
Roll out shoulders and lats

Thursday

STRENGTH
5 sets:
Hollow Hold x :30
Superman Hold x :30
Pendlay Row x 6-8
Good Morning x 6-8
Rest 2 min

CONDITIONING
100 Slam Balls for time

MOBILITY
Banded hamstring stretch

Friday

STRENGTH/CONDITIONING
"Bear Complex"
5 rounds for load:
(Complete 7 unbroken sets of complex)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

MOBILITY
Spider-Man x 3 min/side

Saturday

TBD