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6.22.15

21
Jun

6.22.15

A.

WARM-UP

Coaches Choice

STRENGTH/SKILL

FS/BS: 3 X 4/8 @ 80%

*4 FS followed immediately by 8 BS @ 80% of FS

METCON

Every 90 Seconds for 15 Minutes (10 Rounds)

5 Push Presses

10 Burpees

EXTRA WORK

Gymanstic: 9 min. Emom – Min 1: 5 Strict CTB pullups – Min. 2: 10 Hollow/Arch swings – Min. 3: 8 CTB pullups

Olympic: Snatch Push Press + OHS: 6+1 @ 50%, 5+1 @ 55%, 4+1 @ 60%, 3+1 @ 65%, 2+1 @ 70%

Snatch Pull + Snatch + OHS: 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 3×2 @ 85%

MOBILITY

2 Min Adductor Smash

2 Min Anterior Shoulder

2 Min Hamstring Stretch

B.

WARM-UP

Same as Group A

SKILL

Every 90 seconds, for 15 minutes (5 sets of each):

Alternate Between the Two:

Movement 1) Weighted / Strict Pull Ups / Kipping Pull-ups / Banded Pull-ups x 4-6

Movement 2) Knee Tuck Hold / Hollow Hold / Hollow Rocks / Ab-Mat Sit- ups

METCON

Same as Group A

MOBILITY

Same as Group A

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