FRIDAY

2 minutes bike/row/erg

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