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Saturday 11/26/16

Fitness – Workout of the Day

1. EMOM X 10 mins

5 KB Front Squats + 5 KB Strict/Push Press

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AMRAP 10 mins

30 Double unders

15 Kb SDLHP – 55/35

 

Performance – Workout of the Day

1. Every 2 min X 5 sets

1 Clean and Jerk @ 80%+. Should be tough reps, but only build if reps are perfect.

+

AMRAP 10 mins

30 Double Unders

15 Power Snatch – 75/55

 

Competition – Workout of the Day

Gymnastics W/up

5 Sets for Quality

1-4 Strict M-ups – add weight if needed

20-50ft Handstand Walk

10-30 sec Handstand Hold – Assisted or Freestanding

1. Clean and Jerk – 1 rep – Every 2 mins X 5 sets @ 80%+

2. Back Squat – 3 reps – Every 2 mins X 6 sets – Work 70%+, build on feel

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Hand-over hand Rope Pulls – 75 ft X 4-5 sets, rest as needed

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Reverse Sled Drags – 100 ft X 2 sets – heavy

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Sled Sprints – 200 ft X 4 sets, rest as needed – tough weight, but should be fast.