Monday - 10/9/17

CLASS PROGRAM

A.) speed Bench

11setsx3rep@ 50% - every 60 seconds

B.) for time - 12 min cap

12 box jump over 30/24” 

3 burpee ring muscle ups

6 ring muscle ups

9 burpee box overs 30/24”

12 bar muscle ups  

9 burpee box overs 30/24” 

6 ring muscle ups

3 burpee ring muscle ups

12 box jump over 30/24” 

—————

C.) OLY

Above knee hang snatch + Snatch + above knee hang snatch - every 60 seconds

11x3 @ 50%

Above knee Hang clean + jerk + clean + power jerk - every 60 seconds

(2+1+1+1) x 10 @ 50%

D.) STRENGTH ACCESSORY

3 sets -

Pyramid DB strip sets

8-10  @ heavy

straight into

8-10 @ moderate

straight into

8-10 @ light

-3 mins rest

3x8 seated DB press

3xME Zpress @ light  

3x10 one arm KB upright row 

3xME banded tricep pull downs

E.) OLY accessory

4 rounds

10 DB seal row

15 reverse band symmetry flys

F.) GYMNASTICS

3 rounds

15 parallette pushups (feet elevated on 12” box)

20 Thomas taps

25 hollow rocks

-3 mins rest

3x10-15 butterfly ring dips

5x3 skin the cat