Saturday, December 15th 2018

Practice DUs for 3 minutes
1 Minute Russian Baby Maker
10 Hip Raises (2 second hold) *Squeeze your butt
10 Supermans
10 Hip Raises (2nd time) (2 second hold) *Squeeze your butt
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Skill: Shoulder to Overhead (10 Minutes) & Pistols (10 Minutes)
Shoulder to Overhead:
Back Rack Push Jerk 4x5
then
3 Sets of: 1 Push Press + 1 Push Jerk 3x
***Meant to be used with the bar or light weight to feel positions
Pistols:
Working on technique and speed or finding a scale for the workout working on technique and speed.

Workout: 20 Minute Cap
For Time:
2 Shoulder to Overhead 95/65
2 Pistols
4 Shoulder to Overhead
4 Pistols
6 Shoulder to Overhead
6 Pistols
8 Shoulder to Overhead
8 Pistols
10 Shoulder to Overhead
10 Pistols
2 Shoulder to Overhead 115/75 *Increase weight
2 Pistols
4 Shoulder to Overhead
4 Pistols
6 Shoulder to Overhead
6 Pistols
8 Shoulder to Overhead
8 Pistols
10 Shoulder to Overhead
10 Pistols
2 Shoulder to Overhead 135/95 *Increase weight
2 Pistols
4 Shoulder to Overhead
4 Pistols
6 Shoulder to Overhead
6 Pistols
8 Shoulder to Overhead
8 Pistols
10 Shoulder to Overhead
10 Pistols