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Friday: 14 July 2017

July 14, 2017

Warm Up

 

10 Calories  bike

10 Dead bugs

20 Jumping Lunges
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 -

 

TNG Squat Clean @ 75% 3.3.2.2 x 3 - Rest 15 second between reps  and 2:00 between sets

 

TNG Power Snatch @ 70%  .3.3.2.2 x 3 - Rest 15 second between reps  and 2:00 between sets

 

Strength - 

 

1.  Kettlebell  Bench Press 3 x 20 - Moderately heavy
 

Gymnastics - 

 

Max Weight Pull ups @ moderate weight

Rest 30 Seconds 

:30 Second Wall Facing HS Holds

Rest 30 Seconds

7 Strict Toes to Bar

 

x 3 


Conditioning 

 

In 90 Seconds : 100% effort. 

100 M Sprint 

10 Shoulder to Overhead @ 95/65

Max Meters Row

Rest 

6:00 

x 4 

Record Meters for each round: 

 

 

 

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