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Thursday: 6 July 17

July 6, 2017

Warm up
One arm Farmers carry + one arm OH Carry 100 Ft (Light weight, Focus on form) 

20 Band Pull aparts

10 Pass throughs

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 Jerk: Build to a  5RM 

 

 

B. 5 x 5 Front Squats @ 75%, Tempo 32x1 - Explode out of the bottom. 

 

Gymnastics

 

Bar Muscle Ups  

Superset

 

A1) 5 x 3:  Kip Swings + 1 Hip to bar Rest 3 Seconds 

 

A2) 5 x 3: Bar Muscle Ups 

 

 


Conditioning

 

 

250m Row @ @ 90% Effort

250M Row @ 60% Effort

x 4 

 

Rest 10 Minutes

 

300M Row @ 85% Effort

200 M Row @ 50% Effort 

x 4 

 

 

 

 

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