Team A & B:
1. "Slightly" curved back pulls, 10-12 reps. Focus on keeping weights on the lats (DON'T be an idiot with the weights)
2. Bodybuilding movements to fix all the weaker muscles (calves, wrists, traps, lats, spinal erectors, neck, structural balance)
3. "Hardstyle" kettlebell swings OR line up 10 obstacles and frog jump them through. Squat to slightly above parallel only when rebounding, do not drop into the hole.
4. NO hip extension snatches or cleans. Go up to a 5RM weight. Do 3 sets x 5 reps of that 5RM weight. Then drop down weight, do 10 x 5 reps.
http://www.youtube.com/watch?v=0AreECdSSQI
Get ready for max out tomorrow.
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