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Thursday: 5 October 17

October 5, 2017

Warm up

20 Russian KB Swings

10 Burpees 

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 -

    

Split Jerk - Build to a heavy 

 

B. Incline Dumbbell Bench Press 3  x 3 @Build to a heavy  Rep Tempo 32x1 

 

Gymnastics

Super set 

8 Chest to Bars / 5 Bar Muscle Ups  

Rest 60 Seconds

8 Ring Dips / 5 Ring Muscle ups 

Rest 60 Seconds 

x 4

 

30/20 Cals Bike 

10 Power Cleans @ 115/75

20/15 Cals Bike 

10 Thrusters @ 115/75

15.10 Cals Bike 

10 Power Snatches @ 115/75

2 Rounds 

 

** Focus on moving at a steady pace,