Wednesday 10-29-14
Hamstring on lax ball on box x 4min each side
A) push press – 15min to build to 1RM, then 3×3 @ 70% — FAST!
Ba) reverse front rack lunges – 10. 10. 10. 10 (increase in weight for 4 sets, 5 each leg)
Bb) heaving snatch balance – 5.5.5.5
C) 8min abs!
2 rounds with :45 work, :15 rest
-Russian twists
-Med ball sit up toss to partner
-Pillar up-up-down-down
-GHD sit-ups w/ 3sec static hold
2014 10 29