Warm Up
3 rounds for quality of:
Assault Bike, 45 secs
Farmers Carry, 100 ft
Samson Stretch, L 30 secs/R 30 secs
8 Snatch Grip Press
8 Snatch Grip Push Press
8 Muscle Snatches
Weightlifting
Week 7
I. Every 2 mins x 5 sets: Strict Press
1 x 7 reps @ 65%
1 x 5 reps @ 70%
1 x 3 reps @ 80%
2 x 3 reps @ 85%
II. Every 2 mins for 5 sets: Push Jerk
1 x 3 reps @ 70%
1 x 3 reps @ 72%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
III. Every 3 mins x 6 sets: Pause Back Squat
3 - 2 - 1 - 3 - 2 - 1
Pause 2 secs in bottom on all reps. Start at 70% 1RM back squat and build over the 6 sets.
Work to add weight from last week while holding good positions.
Conditioning
3 Rounds for Time
65 Double Unders
50ft. Overhead Walking Lunge
15 Toes-to-bars
50ft. Overhead Walking Lunge
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Gymnastics Conditioning
3 Rounds for Time
12 Handstand Push Ups
2 Rope Climbs
3 Wall Walks / 50 ft. Handstand Walk
Rest 2 mins
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