Monday, July 20, 2015

WARM UP
5 min of joint prep
straight arm pulling prep
qm gallop 4 lengths
weighted body line lying on back. 10 reps plus 30 sec hold.


A1. Kipping Bar Muscle Up x 3-5 reps (you may use a band if you have a chest to bar strict pull up)
A2. 30 double unders
A3. 30-60 sec chest to wall hold or handstand walking x 20 steps
3 sets
Not For Time

If you are working on your strict chin up/pull up, and you have a 30 sec eccentric, do:
5 chin ups with a band @ 51x3 (Make sure your chest is touching the bar at the top).
For Double unders, either just practice for 60 sec each set or reduce numbers if necessary

B. Every 60 sec, Snatch x 12 sets.  All at 80-90% of your max. For an idea on what weight to use, refer back to July 7, 2015

C. 3 Rounds for Time:
Push Press x 12 95/135 lbs
Toes to Bar x 12
Should not take over 5 minutes.

Rest exactly 90 sec.

D. 500 meter row
25 burpees

Rest exactly 60 sec.