Friday December 7th, 2018

Rehab:

DEFRANCO'S TRIPLE H 'shoulders'
3 x 10 in each position 'Back burners
3 x 10 banded Pull-aparts
3 x 4 Triple Threat (banded)

https://www.youtube.com/watch?v=za5HWXSLsrs
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Steady State:

5:00 Row, 80% effort for 2k time

rest 2:00

5:00 AMRAP Cindy Strict for technique
5 Pull-ups
10 Push-ups
15 AirSquats

rest 2:00

REPEAT ROW

rest 2:00

5:00 AMRAP for technique
5 HSPU
10 Bent Over Rows, 40/30kg barbell
15 Sit-ups
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Friday PM

Clean Complex:

10min window:
Establish a 1RM Bear Complex.
*Must be:
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press.
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Dynamic Accessories:

3 sets:
3 banded clean pulls
12 max high jumping lunges.
Rest 1:30
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Dynamic:

Every 3:00 x 4
10 reps OH walking lunges
5 OHS
10 reps OH walking lunges.
*establish a max. Do not fail any reps.
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Power Endurance:

AMRAP 12
35 cal row
20 GHDSU
5 front squats, 100/ 65

*barbell from the floor.

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