30 Aug 16
Session 1
A. 3 sets
4 ring muscle ups + 30' hs walk
B. 3 sets
4 bar muscle ups + 30' hs walk
C. 3 sets
4 wall walks + 45 sec nose to wall hold
D. 3 sets
Strict single leg toe to bar x6 ea
Weighted back extension x 8 @3011
Session 2
A. E2M10M
Behind the neck jerk w/ 2 sec pause x 3 @70-75%
B. E2M12M
Power clean x 3 + Front squat x 3 + Push jerk x 3 @70-75% (c&J)
C. E2M10M
Clean pull x 4 @80-85%
D. E2M8M
Seated dumbbell press x 6
E. 4 Sets
Pendlay Row x 6 @3011
Pull-over x 10