04/05/2016

Off-Season Cycle
Week 1

Warmup-
4 Way Shoulder band assisted shoulder prep
-overhead extension
anterior cross tension
posterior cross tension
overhead extension side body rotation
- 3 x :30 bridge or wheel pose


Strength-
-Push Jerk
5-5-3-3
focus on speed and perfect mechanics- receiving every rep locked out and stable
first working set around 65%- build only on perfect sets

Split Jerk-
1-1-1-1-1
start at 80% and build only on perfect reps- hold catch position for 3 count before recovering feet


Bent Over Barbell Row
3-3-3-3
Clean Grip- focus on perfect position off the ground and full range of motion- keep weight light and reset back to ground between each rep



WOD-
7 rounds, for total cal
:40 on, 1:20 off Row For Cals - these should be all out sprints

@ 14 min mark begin Cashout
2 x AMRAP Sets Push Jerk (135/95) no more than 70%
complete as many reps as possible- rest as long as you want in front rack position- 
rest exactly 1 minute between sets

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