5.16.17

Gymnastic Skills and Drills

 

1)3 x 1 min box shoulder stretch

https://youtu.be/lTtudkb81FU

2)3 x 14 Shoulder Touches Nose

& Toes to wall

3) 1:30 min HS Hold Nose & Toes to

wall

4) 3 x 40 sec Hollow Rocks

/ 40 sec rest

 

BB CYCLING:

1) Tall Snatch: 4-5

light singles to warm-up

2) Snatch from blocks (above knee):

2rm- 1×2@95%, 1×2@90%

 

Strength:

1a) Bench Press

6x3@80%

90 sec rest

 

1b)Weighted Back Extensions

4x12 Heavy Across

90 sec rest

 

Metcon:

Four rounds, for total time of:

800 meter run

Rest 1:1