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Saturday 1/27/18

 

Fitness

1. Push Press – Build to a 3RM in 10 mins. Then 2 sets @ 90%

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10-8-6-4-2 Reps for Time

Deadlifts – 275/185

Handstand Push-ups

Run 200 meters after each round

Performance

1. Split Jerk – Build to a 1RM in 10 mins. Then 2 sets @ 90%

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10-8-6-4-2 Reps for Time

Deadlifts – 275/185

Handstand Push-ups

Run 200 meters after each round

 

Competition 

Gymnastics X 3 sets

Wall Facing HSPU + Hold – 3-7 reps + 15 sec hold

Strict TTB – 5-10 reps – no swing, try to control the negative

Strict Ring Dips (w/ 3 sec pause in the bottom) + Kipping – 5 + 5-10

Pistols – 20 reps alternating – work on moving fast and smooth, but not letting heel come off ground

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Every 90 sec till Failure

1 Squat Clean – start @ 185/125 and build each rep

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10-8-6-4-2 Reps for Time

Deadlifts – 315/205

Deficit Handstand Push-ups (kipping) – 6″/3″

Cal AB X 2 (20-16-12-8-4)

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3 Sets 

Single Leg BB Hip Thrusts – 12/ leg

Physioball Single Leg Curls – 15/leg

60 sec Sorenson Hold