12.21.2017

Next phase of our barbell cycling starts next week.  I know most of you will not be able to follow exactly the way its programmed next week.  I planned on that so it will be a slight shift into the next phase.  Lets just say, the next phase, 80% of lifts will be above 2 reps at a time.  LETS GO.

 

Friday

Gymnastic Skills and Drills:

Def HSPU 30 reps.  deeper than lw

BB CYCLING:

Power Clean + jerk

10x1 @ 85%+rest 1min

Strength:

F Squat Every 1:30 for 7 rds

2 reps @ 90-95%

WOD:

Three rounds for time of:

6 Ring Muscle-ups

30 Wallball shots (20/14) (10' for both)

12 Handstand push-ups 

15 Hang Power Clean (135/95)