Monday 10052015

BB Gymnastics:
1) 3 minutes to establish a 1RM of 3 pos. Snatch (floor, bottom of knee, top of knee).
2) 4X3 Snatch High Pulls from Blocks (at knees) @ 110% (%of1RMSnatch)

Strength:
3 x 5 – Overhead Squat @75%

Met-Con:
12min AMRAP of:
12 Thrusters
35 Double-unders
*Each round, increasing load by 20/10 lbs as shown below
Load:
75/55, 95/65, 115/75, 135/85, 155/95, 175/105, 195/115, 215/125… etc

Endurance/Gymnastics Work:
40 Assault Bike calories
40 Push-ups
Rest 2 minutes
30 Assault Bike calories
30 Push-ups
Rest 90 seconds
20 Assault Bike calories
20 Push-ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s