04/25/16

Mobility

-Dead arc
-Squat arc

1) Turkish Get Up Technique

2)10x1
Hang sq clean + split jerk @ 115
Hold the bottom of the clean for 2s, hold the dip for 2s, hold the receiving position of the jerk for 2s.

3) Rowing intervals
3x1100m (500m, 400m, 200m)
40sec rest b/t reps & 5min rest b/t sets

The 500m and the 400m pace should be 10-12sec/500m slower than your 2000m PR pace.  The 200s are designed to be a max effort sprint.

That one is from Hinshaw.

4) 3rft

30 hip ext

5 GHR

5) Long romwod session