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Monday: Jan 8, 2017

January 8, 2018

- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row 

10 Band Pull Aparts

:30 Second HS Holds

2 Rounds

 

- Olympic Lifting

 

-- Snatch Warm Up

 

With a Barbell

3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

-Snatch 

500 M Row @1:55 / 2:05

5 Snatches @ 125/95

Rest 3:00

x 5 

Build each set

 

- Back Squat:

Build to a 10 Rep Max 

 

Gymnastics Work - 

1:10 Max Set of Toes to Bar

Rest 1:00 

x 5 

 

Workout

 

10 Thursters @95/65

35 Double Unders

3 Rounds 

Rest 2:00 

x 4 

 

 

 

 

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