1. Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs
2. Strength
Strict Press
2×10
95, 115
Then
2 Reps every 2:00 for 12 Minutes
AHAP
135, 145, 155, 165 for 3 sets
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
135 for 3 sets then 155 for last
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
185, 195, 205 for 2 sets each
4. Bitch Work
Run 3 Miles
Negative split each
7:20, 7:15, 6:59
Total: 21:34
5a. Gymnastics Accessory
GHD Sit Ups
5×15
Rest as needed.
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