E.J. Week 8

Monday 2/29/16
If knees are feeling beat up perform for option 2 today

A.
10 Min Airdyne Session-@80% effort

B.
3X10 Powell Raise (Lying side raise)
3X10 YTW Drill

C.
High Hang power snatch+Mid thigh power snatch
10 sets, Keep weight light.

D.
10 Min EMOM
Alternate between
Russian swings w/70lb X15-20
And
Hollow hold X:30

Option 2 
25min Airdyne @ recovery pace.+20 Min Mobility

Tuesday
A.
For time
27 Calorie Row
30 Double unders
21 Calorie Row
30 Double unders
15 Calorie Row
30 Double unders
9 Calorie Row
30 Double unders

B.
6 Min AMRAP
60M Farmers walk 53’s
15 Cal Airdyne

C.
Beat swings
3-5 sets of 10 Reps-Just work on loading that shoulder in a dynamic movement

Wednesday
A.
Front squat 10 min of practice-If it feels great work on a 5X5 @ no more then 65% previous 1RM

B.
Every 4 min for 16 min (4 sets)
20 Calorie Airdyne
10 Hang power clean 75-95lbs

C.
PVC pipe Arm bar. 5X:30 Hold on one side of the PVC pipe

D.
If your shoulder is feeling good-Barbell Split jerk practice 10 min

Friday
16.2

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