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Thursday: 31 August 17

August 31, 2017

Warm up

45 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. Jerk Balance 3 x 3, build each Set

     Then

     Jerk Drops 3 x 3, Build each set

     Then 

    Split Jerk - build to a heavy double

 

 

B. Incline Dumbbell Bench Press

3  x 20 @Build to a heavy  Rep Tempo 32x1 

 

Gymnastics

Super set 

60 Seconds Max Pull Ups

Rest 90 Seconds

60 Seconds Max Ring Dips

x 4 

 

 

 

Conditioning: 

 

IN 16 MINUTES COMPLETE AS MANY ROUNDS AND REPS OF THE FOLLOWING:

6 POWER SNATCH
9 CHEST TO BAR
12 BOX JUMP OVERS

 

Rx
Men 95# snatch, CTB, and 30" box
Women 65# snatch, CTB, and 24" box

 

Scaled
Men 75#, jumping chest to bar, and 24" box
Women 45#, jumping chest to bar,  and 20" box

 

 

 

 

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