Friday 3-17-17

Coach's thoughts on today:
Another Friday where if you're not doing Open workouts you won't feel disappointed with the work you do. Dan John's complex is pretty damn tough, just keep in mind the press is the limiting movement here and we did do some push-ups and some overhead work this week so these muscles will not be 100%. I'd plan on going slightly lighter based on that, and we are going with straight sets not going up in weight.


  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


  • Dan John's Complex A (5x48)

Barbell Row x 8
P. Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8

Don't go too heavy. Just move.