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Friday: 11 August 2017

August 11, 2017

Warm Up

 

10 Calories  bike

10 Dead bugs

10 Ring Rows
2 Rounds

Barbell Cycling Warm up

 

5 Hang Power Snatch + OHS

5 Hang Squat Snatch + OHS

 

Rest  2:00

 

5 Hang Power Cleans + Push Jerk

5 Hang Squat Cleans + Split Jerk 

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

Find 20 Rep Max in Power Snatch

rest 10 minutes

Find 20 Rep Max Power Clean and Jerk 

 

Strength - 

 

- Single Arm Dumbbell Push Press, Build to a heavy 5 rep on each arm. 
 

Gymnastics - 

 

20 Hollow Bodys

20 GHD Situps

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

400 M Run 

15 Pull Ups

10 OHS @ 95/65lbs

5 Rounds 

 

 

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