Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.
3 five-minute Ladders with 3 Rungs
Ladder 1 - 24kg BUP
Ladder 2 - 28kg C&P
Ladder 3 - Double 24kg MP
Pull ladder/rung type + 8kg:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)
Double 24kg Swings x 10 + 3 Front Squats on the minute x 3
(RPE 16)
Cool Down:
Cold-Hot-Cold contrast shower.
Wednesday, October 21, 2009
Level-off: Mixed Presses, Swings & Squats
Labels:
24kg,
28kg,
armbars,
Bottoms Up,
Brettzel,
Clean and Press,
Front Squat,
military press,
mobility,
swing,
Z-Health
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