4
Oct
10.4.15
Warm-up
5 Min Run/Row/Bike
10 Min Hip Mobilization
Strength/Skill
Back Squat
3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%
METCON
3 Rounds
25 Wall Balls
200m Run
10 Push-ups
Extra Work
gymnastics:
3 sets of 5 Perfect kips + pull to ribcage on rings
4 attempts Max Ring MU (Rest 5 min between attempts)
25 Candle stick rolls
Perform 20 Bird dogs w/ 2 sec. hold on each diagonal side
olympic:
Jerk Balance: 4×4 @ 40-50%
Split Jerk: 1×2 @ 60, 1 x 2 70%, 1×2 @ 80%, 1×2 @ 85%, 5×1 @ 90%
Clean Pull: 3 Stop: 1×2 @ 85%, 2×2 @ 90%, 1×2 @ 95%, 1×2 @ 100%, 1×2 @ 105%
Core
4 x 20-30sec L-Sit Flutter Kicks