Tuesday 09152015

Screen Shot 2015-09-14 at 8.39.47 PM
David getting ready to smash 3 Position Snatch!! #ironwarrior

BB Gymnastics:
1) 4X1 – 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk) @80-90%

Strength:
5X5 – Front Squat @70-75%
(the key here on this squat cycle is SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep. Get out of the hole fast.)

Met-Con:
12 minute AMRAP of:
6 Muscle Ups
12 Front Squats (135/95)
100′ Sled Pull (Heavy)
*Sled pulls should be performed in 50′ down and back sections. Face forward for 50′, then face backwards to return.

Gymnastics Work:
5×5 – Strict Pull ups

Endurance:
400m Run
500m Row
400m Run
500m Row
*Rest 2 minutes between

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