Wednesday 11252015

IMG_0536
A little Squat action didn’t hurt anybody!

BBGYMNASTICS:
4X1 Snatch + 1 Hang Snatch @85%

STRENGTH:
Shoulder Press – 4X6 @60%-70%
*Add 5-10# from last weeks lift if easy lift. If you failed reps or sloppy lift LOWER 5-10#. Be honest with yourself. The only person you hurt is yourself!

METCON A:
5 Rounds of:
20 Waiter Carry Lunges with Med Ball (20/14)
10 Deadlifts (135/95)
10 Box Jumps (24/20)
20 Alternating Single Arm Russian KB Swings (53/35)

METCON B:
12 minute AMRAP of:
250m Row
10 Front Rack BB Stepups 20″ (5l/5r) (135/95)
2 Rope Climbs

ACCESSORIES:
1a) 5X2 – Clean First Pulls (2 count pause at knees) @ 120% of max Clean –
1b) 5X – Overhead Squat 10 second hold at the bottom (light)

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