FRIDAY

Calf pumps

Banded shoulder activations

Shoulder activation (dowel)

Strength Development:

Push Jerks off the Rack

5 sets @ 2 minutes

3 each set

Add weight from last time

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Strong drive off shoulders

· Fast under bar

WOD

“Annie”

CAP 15 Minutes

50 – 40 – 30 – 20 – 10

·   Double-unders

·   Sit-ups

Some Times:

·   Beginners: 10-12 min.

·   Intermediate: 8-10 min.

·   Advanced: 7-8 min.

·   Elite: <6 min.

Stimulus:

·   Wrists and arms

·   Braced core

·   Good form

·   Consistent Sets