Tuesday, May 20, 2014

Oly:

1) Back Squat - 60%x3, 70%x3, 80% x 3 x 2

2) Power Snatch - 60%x4, 65%x4, 70% x 2 x 3

3)  Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3

4)  Clean Deadlift - 80% x 5 x 4 

Gymnastics:

1) Skin the Cat - 2 sets of 5 reps for form. Move slowly and straight body.

2) Weighted CTB Strict 3 sets of 8

3) HS Hold (Chest facing wall for first two sets, with partner for second 2) 4 x 40 seconds

Conditioning:

2 rounds of:

Sled Push to curb and back w/ 180/110lbs on sled

30 Toes-to-Bar

Extra Class Work:
**Wear a weightvest for the MetCon**
then complete....

Gymnastics:

1) Skin the Cat - 2 sets of 5 reps for form. Move slowly and straight body.

2) Weighted RING DIPS 3 sets of 8

3) HS Hold (Chest facing wall for first two sets, with partner for second 2) 4 x 40 seconds