5.9.17

Gymnastic Skills and Drills

 

1)3 x 1 min box shoulder stretch

https://youtu.be/lTtudkb81FU

2)3 x 12 Shoulder Touches Nose

& Toes to wall

3) 1:15 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

5x4@75%

90 sec rest

 

1b)Weighted Back Extensions

4x12 Heavy Across

90 sec rest

 

GST:

3 x 3 UB Strict Ring MU + ME

Kipping Ring Muscle Ups

rest 2 min

For Total Reps

or

3x3 ME Weighted Strict Ring Dips

plus ME UB DIPS

Hold DB between legs drop after

3rd dip and then complete ME set.

rest 2 min

For Total reps

 

Metcon:

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups