FRIDAY

Calf pumps

Banded shoulder activations

Shoulder activation (dowel)

Burgener Warm-up (barbell)

Strength Development:

Strict Press

5 sets @ 2 minutes

3 each set

Add weight from last time

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Strong drive off shoulders

WOD

“Elizabeth”

CAP 20 Minutes

21 – 15 – 9  

·   Cleans (RX 61/42½ Kg)

·   Ring Dips

Some Times:

·   Beginners: 10-14+ min.

·   Intermediate: 7-10 min.

·   Advanced: 4-7 min.

·   Elite: <4 min.

Stimulus:

·   Active Shoulders

·   Braced core

·   Good form

·   Consistent Sets