Friday, May 26th

Shoulder Internal Rotation Flow

To Get Better at Managing Your Time, Borrow a Training Strategy from Elite Athletes -NY Mag

Performance is in red, Competition is in blue, Links are in green 

A) 4 sets of:
Hang Snatch x 5 reps
Rest 45 seconds
Push-ups x 10-15 reps 
Rest 45 seconds
Box Jumps (step down) x 15-20 reps
Rest 45 seconds

B) For time
15 meter Dumbbell Bear Crawl 50/35
10 Toes to bar
10 American Swings 53/35
15 meter Dumbbell Bear Crawl 50/35
12 Toes to bar
12 American Swings 53/35
15 meter Dumbbell Bear Crawl 50/35
14 Toes to bar
14 American Swings 53/35
15 meter Dumbbell Bear Crawl 50/35
16 Toes to bar
16 American Swings 53/35

A) 5 sets of:
Hang Squat Snatch x 3 reps
rest 2-3 minutes 
Build over the sets to a heavy set of 3 for the day.

B) For time
10 Handstand pushups
10 Toes to bar
10 Power Snatches 95/65
10 Handstand pushups
12 Toes to bar
12 Power Snatches 95/65
10 Handstand pushups
14 Toes to bar
14 Power Snatches 95/65
10 Handstand pushups
16 Toes to bar
16 Power Snatches 95/65

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