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Friday: 7 July 2017

July 7, 2017

Warm Up

 

10 Calories  bike

10 Dead bugs

20 Double Under 
2 Rounds

Barbell Cycling Warm up

 

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

 

Rest  2:00

 

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

TNG Power Clean @ 75% 2.2.2.2 x 3 - Rest 15 second between reps  and 2:00 between sets

 

TNG Squat Snatch @ 70%  .2.2.2.2 x 3 - Rest 15 second between reps  and 2:00 between sets

 

Strength - 

 

1.  Kettlebell  Bench Press 3 x 10 - Moderately heavy
 

Gymnastics - 

 

3 Pull Ups + 3 Chest to Bar

Rest 30 Seconds 

3 Wall Walks 

Rest 30 Seconds

15 Seated Pike Ups 

 

x 3 


Conditioning 

 

in One Minute : 100% effort. 

5 Hang Power Snatches @ 95/65

5 Burpees over Bar

Max Cals Bike

Rest 

6:00 

x 4 

Record Cals for each round: