Tuesday

CLASS PROGRAM

A.) Back squat

5x1@92.5% 

B.)2017 regionals event 5

Rx : 

9-6-3  

ring muscle ups

21-15-9

DB OHS 50/35

Int: 

21-15-9

c2b pullups

DB OHS 35/20

Mod : DB front squat

RX+: 

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats 70/50

Time cap: 11 minutes

——————— 

C.) strength

halting @ knee snatch hi pull (5sec) + below knee hang snatch

 (1+1) x 8 @ ascending 60-80%

muscle snatch

4x3 @ 50% of snatch

snatch balance

5x3 @ 50-60% of snatch

D.)  strongman / strength / speed

6x 50ft zercher carry (yoke/axle/barbell), as heavy as possible

5 rounds - complete work afap, rest in between rounds as much as needed

150ft shuttle run (25-25-50-50)

 50ft sled push sprint 300/200lbs

E.) accessory

3 rounds

10 one-legged quad extension

10 one-legged ham curls

10 one-legged calve extension

3 rounds

10 monster steps L+R+F+B

20 banded good mrnings

3x15 reverse hyper, light

F.) mobility

hips+knees+ankles+lats