Monday - 12/04/17

CLASS PROGRAM 

A.) Bench Press

- Heavy set of 1, looking for heavier than 3 weeks ago

B.) “JT” - for the leaderboard

21-15-9

Hand stand pushups

ring dips

pushups

scaled:

inverted pushups

box dips

hand release pushups

————— 

C.) Olympic Lifting

- halt below knee snatch - 1 rep x 15 sets @ 72-75% on a 60 second clock

- halting below knee Clean + Push Jerk ( 1 + 1 ) x 10 @ 75% @ 45sec clock

D.) Strength accessory

-heavy set of 1 dips

3 rounds -

8 Seal barbell row @ heavy

ME Seal presses @ light (facedown on bench, light weight doing horizontal shoulder presses)

3 rounds -

10 DB 1/4 + 1 strict press

ME bench dips

3 rounds -

10 DB parallel bench (DB touching)

15 DB hex press @ light (DB touching at collar height bottom bell of DB touching entire time)

3 rounds

10 underhand snatch barbell grip row

15 banded tricep pull downs

E.) Gymnastics - 321 Defecit HSPU

kipping defecit 6”/4”

Week 3 : percentage

On a 5 minute clock

1 set @ 85%

1 set @ 75%

1 set @ 65%

F.) Conditioning @ 75-80%

1600m run

400m walk

1600m run

Not even half of the crew at Ripped Games 2017.