Thursday, July 14, 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds
Strength/Skill
BEGINNER WEIGHTLIFTING
1) Burgener Warm Up
2) 5 sets: 1 Snatch + 2 Overhead Squats
INTERMEDIATE WEIGHTLIFTING
4 x 2 reps of the complex: 2 Snatch High Pulls + 1 Snatch w/ hold for 3 count in bottom position
@ 70% Snatch 1RM
WOD
As many rounds as possible in 12 minutes:
200m Run
20 Hand Release Push Ups
10 Toes-to-Bar
• Post rounds to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (alternating sets; if added to Main Session, perform between Weightlifting and Conditioning)
1a) Push Press: 3 x 5 – heaviest possible, rest 60 sec.
1b) Bent-Over Rows (supinated grip): 3 x 5 – heavy, rest 60 sec. DEMO VIDEO
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