Monday November 10th 2014

Welcome to the new Olympic Lifting cycle!

Prep
5 Min skipping drills 
Focused shoulder mobility 
Plank Complex; 
1 min center 
30 second R. side plank 
30 second Center
30 second L side plank 
30 seconds R side plank 
30 seconds Center
30 seconds L side plank 
1 min Center 

*Goal is to hold the entire 5 min 


Strength 
Jerk 3-3-3-3-3
OHS 3-3-3-3-3

Conditioning 
12-9-6-3
Push press 75/115
Pull ups 
* 50 double unders between rounds.  Workout finishes with 50 doubles 

Recovery 
2 lengths samson stretch  
20 GHD back extensions 
Shoulder stretches with band 2 min per side