Friday, November 29, 2019

Friday 191129


Warm-Up:
Athlete Choice

Strength:
A. Overhead Squat EMOM 10:00 1. rep. building from an empty barbell; 5-10 pounds from last week
B. Clean 1x3(60%), 1x3 (65%), 3x3 (70%)
C. Front Squat 10x3 @ 60-65%; every :45

MetCon:
4 rounds
9 SHSPU
12 DB burpess, 50/35#
18 DB box step ups, 24/20" @ 50/35# per hand

If you can't perform the strict HSPu then sub in ring push ups (no kipping)

Gymnastics:
A1. Strict Hollow and Arch (bar) + Kip Swing 3 x 5+3
A2. Crab Extensions 3 x 10
B1. Arch Up 3 x 15
B2. Strict L-Pull-Up+Hold 3 x 5+:10 hold last rep

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Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...