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Thursday: Nov 16, 2017

November 16, 2017

Warm up

3 Strict Pull ups

250 M Row 

x 4 

 

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 -

    

Build to a 1RM Split Jerk 

 

Gymnastics

4 Ring Swings

Rest 1:00

2 Ring Muscle ups + negative Muscle up as slow as possible. 

 

Conditioning - 

 

15 Double KB Clean and Jerks @ 53/35

10 Cals Bike 

5 Strict HSPU

 12 Minutes AMRAP 

 

 

 

 

 

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