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Thursday:14 September 17

September 21, 2017

Warm up

20 Double Unders

10 Burppes 

3 Rounds 

 

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 with a 2 second pause before you recover. 

 

B. Incline Dumbbell Bench Press3  x 8 @Build to a heavy  Rep Tempo 32x1 

 

Gymnastics

Super set 

6 Chest to Bars / 3 Bar Muscle Ups  

Rest 60 Seconds

6 Ring Dips / 3 Ring Muscle ups 

Rest 60 Seconds 

x 4

 

50 Double Unders

30 Dumbbell Snatches @ 50/35

20 Toes to Bar 

12 Minute AMRAP 

 

** Focus on moving at a steady pace, 

 

 

 

 

 

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