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19 May 2017

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Warm up
1:00 Bike
10 KB RDL's
20 Banded Pull Aparts

20 Ft Banded Walks
 
2 Rounds

Barbell Cycling Warm up

 

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

 

Rest  2:00

 

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

10 -8 -6 -4 -2 

Touch and Go : Squat Cleans  @ 95lbs / 65lbs

Rest 1:00 between Reps

 

Rest 3:00

 

10 - 8 - 6 - 4 -2

Touch and Go: Squat Snatch  @ 95lbs / 65lbs

Rest 1:00 Between Reps

 

Strength - 

 

1.  Close Grip Bench Press ( Find 20 Rep Max) 
 

2. Straight leg inverted Row 3 x 20 Reps Rest 2:00 between sets. 

 

Gymnastics

Accumulate 2:00 L - Sit Holds

Every time you break 5 GHD Situps  


Conditioning 

15/12 Cals Row

10 Thursters @ 75/55lbs

Rest 3:00 

x 6 

 

90% effort
 

 

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