TUESDAY, 19 July 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
BEGINNER STRENGTH
1) High Bar Back Squat: 3 x 5
2) Power Clean: 3 x 5
- Rest 1 minute between each set.
INTERMEDIATE STRENGTH
1) High Bar Back Squat: 5 x 1 @ 90% HBBS 1RM
2) Power Snatch: 3 x 3 @ 75% Snatch 1RM
- Rest 1 minute between each set.
WOD
6 rounds for max reps per round:
30 seconds Max Effort Thrusters, 95/65#
- Rest 90 seconds
• Post reps per round to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH #2 (alternating sets; if added to Main Session, perform after Conditioning)
Bench Press: 5 x 3 @ 70% – rest 60 sec.
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