10.2.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 1:50 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1)5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

2) 3X5 Touch & Go Snatches (full)

three sets to work to a 5rm

rest 90 sec.

3)ME UB set @ 85% of the 5rm

established in the first three sets.

 

 

Strength:

1) B Squat20 REP MAX

2) Reverse Hyper3X20

 

Metcon:

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 Sit-ups

20 DB Hang squat cleans, 35/25

25 Back extensions

30 Wall ball shots, 20/14 10ft

3 Rope climb ascents