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Friday: 21 July 2017

July 21, 2017

Warm Up

 

10 Calories  bike

10 Dead bugs

20 Jumping Squats 
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 Power Clean @ 75% 3.3.3.3x 3 - Rest 20 second between reps  and 2:00 between sets

 

TNG Squat Snatch @ 70%  .3.3.3.3 x 3 - Rest 20 second between reps  and 2:00 between sets

 

Strength - 

 

- Dual Kettlebell Shoulder Press 3 x 12 - Moderately heavy
 

Gymnastics - 

 

20 V-ups 

1:00 Plank 

20 Hollow Body Rocks

Rest 1:00 

 

x 3 


Conditioning 

 

8 Min AMRAP 

3 Dual DB Hang Clean and Jerks @ 50/35

3 HSPU 

6 Dual DB Hang Clean and Jerks @ 50/35

3 HSPU 

9 Dual DB Hang Clean and Jerks @ 50/35

6 HSPU

12 Dual DB Hang Clean and Jerks @ 50/35

6  HSPU

15 Dual DB Hang Clean and Jerks @ 50/35

9  HSPU

18 Dual DB Hang Clean and Jerks @ 50/35

9 HSPU

21 Dual DB Hang Clean and Jerks @ 50/35

12 HSPU

.........24/12, 27/15, 30/15

 

 

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