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October 15, 2019

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4 May 17

May 4, 2017

Warm up
250 row

5 Strict Pull Ups
10 Push Ups 
15 Air Squats 
x 3 

 Push Press Warm Up

Start with Barbell, then add weight each round. Stay Light. 

5 Strict Press Tempo: 2222
5 Push Press with 3 Second Pause at the top
5 Push Jerk with 3 second pause in the catch position
3 Rounds 
 

Olympic Lifting -

 

A. Push Jerk : 8 x 2 @ 90 % of Strict Press

 

 

B. Front Squat - 5 x 2 @ Tempo: 33x2 (Build each set)

 

Gymnastics

C1.  5 Sets of  3 Ring Swings + 3 Hip to Rings
 
C2.  5 x 5 : Banded Muscle ups Transition Drills 
 


Conditioning


15 Hang Power Cleans @ 115
12 Bar Facing Burpees
9 Chest to Bar 
Rest 3:00
x 4 

Goal is to have the same time for each round. 
 

 

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