Friday

CLASS PROGRAM

A.)  clean +power jerk

(1+1) @ heavy

B.) 2014 Regionals event 7

64 pullups

8 OHS

Rx : 205/135

int : 135/95

scaled : 95/65

——————— 

C.) strength

bench press

-heavy set of 5

strict press

 -heavy set of 5

Strict pullup

-heavy set of 5

D.) conditioning

Sprint work

5 rounds  

15/12 cal AD

12 toes 2 bar

9 burpees

-60 sec rest

E.) gymnastics - 3 rounds

3 skin-the-cat

ME L-Sit hold

3 somersaults

ME strict chin up

40 free standing thomas taps

F.) mobilize. 

heavy squats, strict HSPU, snatches tomorrow.