Friday December 14th, 2018

REHAB:

T-SPINE complex

THORACIC ROTATION
10/10 Thoracic reach through
**on all 4s, reach working arm theough with shoulder as close to floor as possible then reach for the sky.

50ft bear crawl

LATERAL FLEXION
10/10 Foot On Bench Thoracic reach over
** one foot on bench, reach laterally over head in the direction of the elevation.

50ft bear crawl

EXTENSION
10/10 samson Lunge
**Forward lunge, reaching both hands overhead to create flexion in upper back.

50ft bear crawl
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Steady State:

3:00 Row (Approx 80% of 1k pace)
3:00 Rest
1K Run
3:00 Rest
x 4 Rounds
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FRIDAY PM:

Clean Complex:

Every 0:30 x 8mins:
1 Hang Clean
1 Front Squat

Every 0:30 x 8mins:
1 Squat Clean
1 Low Hang Clean
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Dynamic:

Every 3:00 x 4
8 Front Rack Walking Lunges
4 Front Squats
8 Front Rack Walking Lunges
*establish a max. Do not fail any reps.
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Power End.

For Time:
45 Burpees OTB
20 clean and jerks, 80/ 55

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