Tuesday

CLASS PROGRAM

A.) back squat

5x5 @ 72.5% 

B.) 2014 Regionals event 3

”Nasty Girls V2” 

3 rounds

50 pistol squats

7 ring muscle ups

10 hang power cleans 175/115

scaled: 

50 air squat

14 C2B pullups

10 hang power cleans 115/75

—————— 

C.) strength

Hang clean

1-1-1-1-1

* all above 75% 

2” defecit clean pull to knee + above knee hi pull

(3+2) x 7 @ 75% 

3 rounds

10 (R+L) weighted step ups - moderate tough weight to 20”/16”

5 seated high box jumps 

3 rounds

10 light one-legged quad extension 

10 light one-legged ham curls

15 light reverse hyper

D.) Conditioning

3 rounds - max cals

1 min row : arms only

1 min row : RDL pulls

1 min row : traditional  

E.) ring muscle up skills

3 rounds

5 hip 2 ring

5 Low ring transitions

5 false grip banded turnovers

5 jumping muscle ups