5
Aug
8.6.15
Warm-up
5 Min Run/Row/Bike/Jump Rope
10 Min of Active Mobility
*Concentrate on your lower extremities
Strength/Skill
N/A
METCON
Run 1 Mile
40 AB Mat Sit-ups
80 Double Unders
30 AB Mat Sit-ups
60 Double Unders
20 AB Mat Sit-ups
40 Double Unders
Extra Work
Gymnastic:
Max Time in Headstand in 3:00
Max Time in Handstand in 3:00
4 x Max Reps Wall Facing HSPU
Olympic:
Muscle Snatch: 4×3 AHAP
Snatch: 2 @ 60, 2 @ 70, 2 @ 75, 2 @ 80, 1 @ 85, 1 @ 88, 2 @ 80, 1 @ 85, 1 @ 88
Snatch Pull 4 x 2 @ 100-110%
Core
3 x 10 Strict Leg Raises
Mobility
2 Min Calf Smash
2 Min Ball in Foot
2 Min External Rotators