Friday 4/21/17

Session #1:
Pre-session Mobility Prep

A. Ski Erg 1k @ easy pace 

B. Shoulder Flow + Floss 

C. Hip – Banded
3:45.1/1k (1:52.6 pace) Ski Erg + complete + complete

Weightlifting
Warm up

A. Suggested clean and jerk W/U

A1. 3 x hang clean high pull

A2. 3 x hang muscle clean + 3 x strict press

A3. 3 x tempo front squat @ 53X1+ 3 x push press

A4. 3 x hang power clean to FS 

A5. 3 x clean pull under + 3 x push jerk

A6. 3 x hang (squat) clean + 3 x split jerk
x2 Sets
45#, 75#

Main set
A. Split jerk w/ 2 sec pause in receiving – 15 x 1 @ 65+%, go every minute
155#, 155#, 165#, 165#, 175#, 175#, 185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 215#, 215#

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 seconds
115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 135#, 135#, 135#, 135# 

Conditioning
A. Rowing
For time
Row 5k
*Start around 80% effort and progressively get faster every 1k
*Record average HR
18:42.7
Average HR 180

Pacing per 1k (500m split): 
1:53.7
1:53.9
1:53.0
1:51.0
1:48.7

B. Cool down
5 minutes of Assault bike @ easy pace
Complete

Session #2:
Skill
A. Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library
Complete, Handstand Conditioning 20 minute session

Cool down
A. 10 minutes on AB/row or similar, HR < 140
Complete, 10 minutes of Assault bike @ easy pace

B. Mobility exercises of your choice
Complete, 5 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 4 minutes of foam roll thoracic spine