Tuesday, May 16, 2017

Weightlifting
Clean pull to below knee + Clean (-Build to a smooth, crisp, heavy set )
Clean pull to below knee + Clean

Weightlifting
Deadlift
) DL: APRE - Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps - Weight Change 0-2 - Decrease 5-10# 3-4 - Decrease 0-5# 5-7 - No Change 8-12 - Increase 5-10# 13+ - Increase 10-15#

Gymnastics
H/A swings + MU + 5 sec. hollow hold + 5 sec. arch hold (5 sets of following complex: )
H/A swings + MU + 5 sec. hollow hold + 5 sec. arch hold
3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold

Metcon (Time)
5 rounds for time
-20 sec. max Cal airbike
-10 kipping HSPU
-5 power cleans 185/125

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