Thursday 26.04.2018


Fitness: Rack City"

10 Power Cleans 105/75

50 Air Squats

10 Front Squats 105/75

50 Air Squats

10 Push Jerks 105/75

50 Air Squats

10 Clusters 105/75

*choose a weight you could preform 10reps jerks/clusters with when fresh,

Performance: "Rack City"

10 Power Cleans 155/105

50 Air Squats

10 Front Squats 155/105

50 Air Squats

10 Push Jerks 155/105

50 Air Squats

10 Clusters 155/105

Competition: Recovery Day:

Lats - Foam Roll, 2:00/side

Traps - Lacrosse Ball, 1:00/side

Pec - Lacrosse Ball, 2:00/side

Shoulder to Floor, 1:00/side

Childs Pose, 2:00

Quad/Adductor - Foam Roll, 2:00/side

Butterfly, 2:00

Straddle Pose, 2:00

Figure Four, 1:00/side

Couch Stretch, 2:00/side


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