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Thursday:7 September 17

September 7, 2017

Warm up

50 Bar Facing Burpees 

 

Press Warm Up

 

Start with Barbell, then add weight each round.

 

Stay Light. 

 

5 Split Stance Strict Press Tempo: 22225

 

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 Triple

 

B. Incline Dumbbell Bench Press3  x 12 @Build to a heavy  Rep Tempo 32x1 

 

Gymnastics

Super set 

1:15 Max Pull Ups

Rest 90 Seconds

1:15 Ring Dips

x 3

 5 Minute AMRAP

3 Power Snatches @ 95

6 Toes to Bar

9/7 Cals Bike 

Rest 3 Minutes x 3 


Women 45#, jumping chest to bar,  and 20" box

 

 

 

 

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