Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 Reverse Hypers
- 3 Pistols each leg
- 2 Handstand Push Ups
- 2 Hips to Rings Pull Ups
Strength Work:
I warmed up my power clean to 275x1, which actually took me 3 tries to hit. My hamstrings are tight and sore from yesterday's workout so I didn't feel very explosive today.
Conditioning:
8 Rounds of:
- 3 Hang Power Cleans @225
- 50 yard sprint
- walk back to the barbell
I did this one as fast as I could but didn't time it.
Extra Work:
Hamstrings: 3x3 Glute/Ham Raises with some assistance
Core: 3x6 Evil Wheels with the 225 barbell
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