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September 6, 2016

Session 1

A. 15-20 Freestanding handstand kick-up hold 10sec

B. 3 sets

4 ring muscle ups + 30' hs walk

 

C. 3 sets

4 wall walks + 45 sec nose to wall hold on last rep

D. 3 sets

Strict toes to bar x 10

Weighted back extension x 8 @3011

Session 2

A. E2M10M

Behind the neck jerk w/ 2 sec pause x 3 @75-80%

B. E2M12M

Power clean x 3 + Front squat x 3 + Push jerk x 3 @75-80% (c&J)

C. E2M10M

Clean pull x 4 @80-85%

D. 4 Sets

Pendlay Row x 8 @3011

Pull-over x 12

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