Thursday: 12 October 17
Warm up
10 Barbell Thrusters @ 45lbs
10 Cals Bike
10 Knees to Elbows
3 Rounds not for time.
Press Warm Up
Start with Barbell, then add weight each round.
Stay Light.
5 Split Stance Strict Press Tempo: 22225
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 -
Push Press + Split Jerk
Build to a heavy Complex
B. Incline Single Arm Dumbbell Bench Press 3 x 5 each arm : Build to a heavy set, Tempo: 32x1
Gymnastics
Super set
3 Kip Swings + 3 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 2 Bar Muscle Ups
Rest 60 Seconds
3 Ring Swings + 3 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 2 Ring Muscle ups
Rest 60 Seconds
x 4
20 D Ball Cleans @ 150/100
15 HSPU
500 M Row
3 Rounds @ 85% effort
** Focus on moving at a steady pace,