12.20.2016

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds (w/barbell)
5 x Deadlift
5 x Power clean
5 x Press
5 x Push press
5 x Push jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Reference previous scores from 10.20.2016 HERE.

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“Otoliths”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Dips
Pistols (each leg)

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Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)