Thursday 3-31-16

Warm-up:15min

  • Agility drills

Weightlifting:20min


Consistency and Intensity do Clusters

  • A1: Shoulder Press (3x5)

  • A1: Shoulder Cluster

With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP

  • A2: Pull-up / Chin-up (3x12)

Use Band as needed

Gymnastics:15min

  • GHD Situps (3x10-20)

Sub as needed. Keep them tough though.