Strength:

Front Squat

5-5-3-3-2-2+

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“LP’s Dream”

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Hang Power Cleans (115/73)

Kettlebell Swings (1.5/1 pood)

Box Jumps (24″/20″)

Run 200m  at the end of each round

 

For Time

Compare to Friday, 17 May 2013

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

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