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7.30.15

29
Jul

7.30.15

Warm-up

Tabata

Air Squats

Froggers

AB Mat Sit-ups

Kip Swings

Strength/Skill

N/A

METCON

Buy in 100 Double Unders

20 KB Swings

20 SDHP

20 Lunges w/ KB

Then 100 Double Unders

Extra Work

gymnastic:

5 Rounds

15 Swing to Ring Row

10 Dips

olympic:

Sotts Press: 6,5,4,3

Snatch: 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%

Press in split: 4×3

CJ: 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%

Core

4×10 Strict T2B

Mobility

2 Min Lower Back

2 Min Hamstring

2 Min Thoracic Spine

 

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