Comp 7/30/14 Squat/Shoulder Therapy-Mobility Work-Burgneger - TopicsExpress

Comp 7/30/14 Squat/Shoulder Therapy-Mobility Work-Burgneger Warmup-Skill Transfer-Alpha 1. Deads-4x5 work up(slow and controlled) 2. RDL-4x3 work up( fast and explosive),5x1 work up heavy( maintain speed as long as possible) 3. 6x1 OHS w/3 sec pause+3 HHSS w/2sec pause after each rep 4. 6x1 FS+1FS w/3 sec pause(fire out of hole, no bounce)+1FS 1 1/4( bounce)+1HHSC+1HSC 5. Row-10x100m Sprints 30 sec rest between Rds 6. Hollow Holds-4x30 on/30 off 7. V-ups-4x20 on/40 off 8. Class WOD

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