Thursday: 19 October 17
Warm up
10 Overhead Walking Lunges @ 45lbs/35lbs
10 Cals Bike
10 Ring Rows
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 -
2 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
4 Kip Swings + 4 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 3 Bar Muscle Ups
Rest 60 Seconds
4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 3 Ring Muscle ups
Rest 60 Seconds
x 4
250 M Row
10 Thursters @ 95lbs
35 Double unders
Rest 2:00
x 6
Tags: