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Thursday: 17 August 17

August 24, 2017

Warm up

40 Bar Facing Burpees



 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. Split Jerk: Build to a 1RM 

 

 

B. Incline Dumbbell Bench Press

3  x 10 @Build to a heavy  Rep Tempo 32x1 

 

Gymnastics

Super set 

3 x 15 Strict Pull ups, Use a band if needed to stay unbroken

3 x 20 Band Pull aparts

 

 

 

Conditioning

 

 

IN 12 MINUTES COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE OF:

10/8 CALORIE ROW
10 THRUSTERS

Thruster weight goes up every round. 20# for men, 10# for women.
Barbell starting weights 75# for men and 45# for women for all divisions.

 

 

 

 

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