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October 15, 2019

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4 Apr 17

April 4, 2017

Warm up
1:00 Bike
10 Banded Squats

1:00 Couch Stretch

25 ft Band Walks
2 Rounds

Clean Warm Up


With a Barbell-

 

2 Rounds of: 
3 Reps High Hang Power Clean + Front Squat

3 Reps Hang Power Clean + Front Squat

3 Reps Mid Shin Power Clean + Front Squat

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Mid Shin Squat Clean

3 Reps Front Squat

 

Olympic Lifting -

 

A. Build to a Heavy Power Clean

Then

A1. 6 x 1 @ 85%

 

B. Front Squat - 5 x 5 @ Tempo: 32x1 (Build each set)

 

Gymnastics

C1.  Weighted Pull Ups 3 x 5 AHAP, Tempo 31x1 rest 1:00
 
C2.  Chest to Rings 3 x Max Reps Tempo 32x1 Rest 2:00

Conditioning

10 Power Snatch @ 55/75
10 Toes to Bar 
25 Double Unders
x 7 
Rest 3:00

 

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