Tuesday, September 26, 2017

Weightlifting
Blocks from below knee: Clean pull + Clean ( : 60/3, 65/2, 70/2, 75/2, 80/2, 85/1, 88/1x4)
Blocks from below knee: Clean pull + Clean
Weightlifting
Deadlift 
 Deadlifts: 10 min. EMOM
- 4 deadlifts
*DL weight b/n 75-80%
*practice setting up for DL quickly
Gymnastics
 wall walk + 30 ft. HS walk  (6 sets)
 wall walk + 30 ft. HS walk
Gymnastics
L-Sit ( 4 min. Reverse Tabata  -L-sit hold on parellettes)
Metcon
Metcon (Time)
4 rounds for time

50 DU
20 UB wallballs
6/4 UB MU
*any break = 400m run on the spot and round is over

Tuesday, September 19, 2017

Weightlifting
Clean w/ pause at knee (Every 2 min. x 6 sets - Work to heavy/non-maximal )

Weightlifting
Deadlift (Every 2 min: Deadlift)

Gymnastics
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups *never lose connection from hip to shoulder (3 SETS)
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups
*never lose connection from hip to shoulder

Metcon (Time)
6 rounds
-1 rope climb
-8 burpees to target
-10 alt. DB snatch (70/55)