Thursday

“Change Our Thoughts” with Greg Amundson
video [wmv] [mov]

Mobility: Improving Shoulder Positioning for the Press and Rack.
Better Hip Positioning For Better Pulling

WOD: Part 1: Shoulder Press 5×1
Use heavy weight (90-95% of 1rm) and try to keep it all 5 rounds.
Part 2: Tabata. 20:10 x 8.
Deadlift (115,185#)
Rest 1 min.
Situp
Rest 1 min.
Double-under

4:15 Specialty:
Endurance: Run: 10 – 12 x 200m w/ 2 min rest
OR; Row: Same, but add 50m. to each interval
(compare previous)
Oly-Lifting: Hang power snatch 5×2
Hang power clean + power jerk 5×2+2