25 May 17
Warm up 50 - 40 - 30 - 20 -10 Unbroken Single Unders
Then
Unbroken Double Unders Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 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. Push Jerk : Build to a Heavy Single
B. 1 and Quarter Front Squat - 5 x 4 @ (Build each set)
Gymnastics
C1. 3 Sets of 5 Ring Swings + 2 Hip to Rings C2. 3 x 5 : Banded Muscle ups Transition Drills or 1 Muscle up + Max Top of Ring holds.
C3. 3 sets of Max Chest to Ring Holds
Rest 1:00 between exercises
Conditioning
Assault Bike :
15 Power Cleans @ 95/65
10 Toes to Bar
Rest 90 seconds
x 4
Rest 5 Min
250 M Row
15 KB Swings @ 53/35
Rest 90 seconds
x 4