5.2.17

Gymnastic Skills and Drills:

1)2 x 1 min box shoulder stretch

https://youtu.be/lTtudkb81FU

2)2 x 12 Shoulder Touches Nose

& Toes to wall

3) 1 min HS Hold Nose & Toes to

wall

4) 3 x 40 sec Hollow Rocks

/ 40 sec rest

Use proper Kick up for all HS!

from 5.1.17

 

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

6x4@70%

90 sec rest

1b)Weighted Back Extensions

4x12 Heavy Across

90 sec rest

 

Metcon:

Jerry

For time:

Run 1 mile

Row 2K

Run 1 mile