Tuesday 10/3/17

CLASS PROGRAM

A.) Back squat - heavy set of 1

B.) 4 rounds for time

9 - SDLHP 115/75

12 - OHS

15 - C2B PULLUPS

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C.) STRENGTH

Clean DL - heavy set of 1

D.) Accessory - posterior

5x3 hi block pull @90-100% of clean DL weight

3x12 sumo Jefferson curl (set up small boxes for each leg and use KB)

3xME one-legged weighted glute bridge

E.) accessory  - 4 rounds

25 weighted sit-ups (DB on chest)

ME strict chin-ups

E.) GYMNASTICS

4 Rope Climbs + 200m Pinch Grip Walk 5lb

3 Rope Climbs + 150m Pinch Grip Walk 10lb

2 Rope Climbs + 100m Pinch Grip Walk 15lb

1 Rope Climb + 100m Thumb Pinch Grip Walk 5lb

*Rest as needed between rounds, but no resting or stopping during the round

**Walks must be completed unbroken. If you need to stop or drop the weight, add 50m for every stop.

F.) CONDITIONING - partner

6 mins - max distance ski erg (switching every 20 pulls)

@ 6:00 front rack carry DB 450m 35/26