Thursday: 20 July 17
Warm up 10 KB Strict Presses : Light weight
20 Banded Presses
10 Pass throughs
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 Jerk: Build to a 1RM
B. 5 x 5 Front Squats @ 85%, Tempo 32x1 - Explode out of the bottom.
Gymnastics
Pull up Work
Superset
4 - 8 Pull Ups
20 Double Unders
10 Cals Bike
5 Rounds @ focus on Pull-up form and move at 80% effort.
Conditioning
500 M Row @ 85%
Rest 2:00
x 9
rest 5 Minutes
250 m Row @ 85%
Rest 1 Min
x 9