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Thursday: 22 June 17

June 29, 2017

Warm up
50 Ft OH Lunge (Light weight, Focus on form) 

10 Box Jump Step Downs

200 M Run

x 2  

 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  2RM 

 

 

B. 5 x 5 Front Squats @ 70%, Tempo 32x1 - Explode out of the bottom. 

 

Gymnastics

 

Supinated Chest to Bar Pull Ups 

Superset

 

A1) 5 x 2 With Max hold at top on 2nd rep.  Rest 30 seconds

 

A2) 5 x Max Top of ring holds, Turn palms forward  Rest 1 Minute

 

 


Conditioning

 

 

300m Row @ @ 85 - 90% Effort

200M Row @ 60% Effort

x 3 

 

Rest 10 Minutes

 

400M Row @ 80 - 85% Effort

100 M Row @ 50% Effort 

x 4 

 

 

 

 

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