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Thursday: 22 June 17

Warm up 50 Ft OH Lunge (Light weight, Focus on form)

10 Box Jump Step Downs

200 M Run

x 2 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. Behind the Neck Push Press: Build to a 2RM

B. 5 x 5 Front Squats @ 70%, Tempo 32x1 - Explode out of the bottom.

Gymnastics

Supinated Chest to Bar Pull Ups

Superset

A1) 5 x 2 With Max hold at top on 2nd rep. Rest 30 seconds

A2) 5 x Max Top of ring holds, Turn palms forward Rest 1 Minute

Conditioning

300m Row @ @ 85 - 90% Effort

200M Row @ 60% Effort

x 3

Rest 10 Minutes

400M Row @ 80 - 85% Effort

100 M Row @ 50% Effort

x 4

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