1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate
60 sec Lat/Tri Plank
60 sec Supine DB Flye stretch
10 reps Wall HS Stretch + 10 sec hold
A. Squat Clean from blocks: 6 x 3,2,1,2,1,1; rest 4 min 225x3, 235x1, 240x1, 237x1, 242f, 242f
B. Rack Jerks: 4 x 1.1 w/perfect form; rest 2:30' 215, 217, 220, 225
C. Clean Pulls: 3 x 1.1.1, use 112%1RM; rest 2:30' 297lb for all
D. BB Split Squat, back foot on bench: 3 x 4-6 @30X0, rest 60 sec b/t legs 140x6 R/L, 155x6 R/L, 165x4R/x5L
Had to take an hour break b/t B and C to teach the 6am class.
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