Monday 10/16/17

CLASS PROGRAM

A.)0:00-14:00

speed Bench

14setsx2rep@ 60% - every 60 seconds

B.)20:00 - 32:00

Skill Work- one set every 4 mins

HS push-up ConJugate/321 method

All sets are based off of 1 set of max effort reps

1 set @ 85%

1 set @ 75%

1 set @ 65%+

C.) 32:00-40:00

sprint WOD - 8 min cap

10 bar muscle ups

1000m row

10 bar muscle ups

—————

C.) OLY

Halting hang snatch + below knee hang snatch  - every 60 seconds

14x(1+1) @ 55%

Halting Hang clean + below knee Hang clean + power jerk + split - every 60 seconds

(1+1+1+1) x 10 @ 55%

D.) STRENGTH ACCESSORY

3 sets -

ME banded tricep pulldowns

Directly in to

ME pushups

3x8-10 DB bench @ heavy

3x15 DB Arnold press

3x12 tricep kick backs

E.) OLY accessory

4 rounds

10 DB seal row

15 reverse band symmetry flys

F.) GYMNASTICS accessory

3 rounds

10 hi box parallette pushups (feet elevated on 12” box)

15 second one arm hs balance R+L

20 half hanging leg raises

-3 mins rest

3x8-12 pause ring dips (2 seconds at top and bottom, strict if possible)