Saturday 11/9/13

Watch the mobilitywod episode with Dr. Stacy Simms here

FITNESS:
3 sets:
10 back squats tough
bike 90 sec @90%
rest 2 min
+
3 sets:
10 feet elevated push ups
row 90 sec @90%
rest 2 min
+
3 sets:
25 double unders
30 sec FLR on rings
rest 45 sec

– feet elevated 6-12″, higher for more of a challenge

PERFORMANCE:
A. 1-1/4 BS @30X1; 5, 5, 5; rest 3mins
B. close grip bench press @30X2; 4-5 x4; rest 3mins
C. emom – 12mins
odd – 3-4 DB push press tough
even – 8-10 KBS 2/1.5pd
+
10 rounds for time
10 ring dips
10 situps
10 air squats

Notes:
A. – full depth, up to just parallel, back down and all the way up = 1 rep for BS
B. – two sec pause in finish for tempo buiild per set
C. – record push press weight
– record time for 10 rounds work on kipping the dip from beginning

STRENGTH & POWER DEVELOPMENT:
OLIFT W6D5
A. Snatch- 80%x1, 82%x1, 84×1, 87%x1, 84%x1, 82%x1
B Clean & Jerk- same as A
C. Clean Shrug- 116%x6x5
D. RDL- 72%x6x5

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