Thursday, 15 February, 2018
WARM UP – MOBILITY
Cat-cows, thoracic rotations, OH bench stretch
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2 Rounds:
10 PVC dislocates
10 Narrow Grip PVC OHS – try for jerk grip
10 Tuck Jumps
30 secs wrist stretch
WOD A
Push Jerk x 5
15 mins to establish a 5RM Push Jerk
-Reps can be T&G or reset
-All building sets should be 5 reps, not just the final 5RM
WOD B
Yoked
5 rounds of 45 secs on / 15 off for max reps (15 mins)
1) Cal Row
2) Double KB Shoulder To Overhead 2 x 24/16kg
3) Chest To Bar Pull-ups
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-Start on any station and move in order
-No extra rest between rounds, 15 secs between movements only
ACCESSORY
1) 3 Super Sets:
12-15 DB Upright Rows
12-15 DB Side Delt Flies
12-15 Banded Front/OH Raises (stepping on red band)
12-15 Band Pull-aparts
-Rest 1:30-2 mins-
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2) Crossover Recovery
