Mobility (on your own)
Shoulders (Internal/External Rotation), Ankles, Quads, Hip Flexors, Hamstrings, Hip Capsule
Skill/Strength
Hang Split Clean 2-2-2-2 reps
Work up to a heavy 2 reps in 5 sets. Do these on a 2.5 minute clock
Conditioning
Three rounds of:
50 Air Squats (55 second cut-off)
Rest 30 seconds
Row 230 meters (55 second cut-off)
Rest 30 seconds
35M/24F Push ups (55 second cut-off)
Rest 30 seconds
5M/3F Muscle ups (55 second cut-off)
Rest 30 seconds
Break into groups of 4 people. Every person starts at the top. The first person goes while the rest wait and so on in a waterfall. No one should have to scale reps. Let the cut-off govern that. If you do not have muscle ups, replace with 10M/7F burpee pull ups (around 1 ft above reach).
Post all results to comments/Logwod.
A big congrats to my little D for winning his bracket yesterday at the Gross wrestling tournament, a huge thank you to John Calhoun for taking some wonderful pics of him, and a big congrats to his son who wrestled in his first tournament.
Also a big congrats to Gage Guenther, son of Brad and Natalie, on his second place finish and Logan Patrick, son of Nick Patrick, on his second place finish. It was a great Sunday to support our younguns.
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