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Thursday: 13 July 17

July 13, 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  3RM 

 

 

B. 5 x 5 Front Squats @ 80%, Tempo 32x1 - Explode out of the bottom. 

 

Gymnastics

 

Pull up Work   

Superset

 

Max Weighted Pull ups 

rest 30 seconds

Max Strict Pull ups

Rest 30 Seconds

Max Ring Rows 

Rest 2:00

 

 

 


Conditioning

 

 

500 M Row @ 85%

Rest 2:00

x 8 

 

rest 5 Minutes

 

250 m Row @ 85%

Rest 1 Min

x 8 

 

 

 

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