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Thursday: 22 June 17

June 22, 2017

Warm up
50 Ft Bear Crawl - (Brace your Abs)

20 KB Swings (Light) 

200 M Run 

 Press Warm Up

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

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

Olympic Lifting -

 

A. Behind the Neck Push Press: Build to a 3RM

 

 

B. 5 x 5 Front Squats @ 65%, Tempo 32x1 - Explode out of the bottom. 

 

Gymnastics

 

Negative Muscle ups 

 5 x 1 - Start at the top of the rings and slowly lower yourself through each position of the strict Muscle ups. Use a band if you have to. 


Conditioning

 

 

250 M  @ 90%

Rest 3:00

500 M @ 85%

Rest 2:30

1000 M Row @ 80% 

Rest 2:00

x 3