Monday, September 28

Warm-up

Run 400 meters (10 squats at 100m, 200m, 300m and 400m marks)

7 jumps from knees to feet

5 Strict HSPU with 3 abmats

5 Strict HSPU with 2 abmats
5 Strict HSPU with 1 abmat

2-3 Strict HSPU no abmats

5-10 Chest to bar pull-ups

10 PVC pipe pass throughs

Burgener warm-up with Clean grip

 

Lift:

Push Press:

12 sets of 2. 1 set each minute 75% of 1 rep max

 

WOD

5 Rounds for time:

7 Hang Cleans

11 Handstand Push-ups

200 m Burden Run

 

L1-choose weight, HSPU modifications (elevated push-ups)/med ball for burden run

L2- 95/65lbs/ 80/40lbs sand bag

L3- 135/95lbs/log

 

Olympic Weightlifting Program

 

Warm-up:
Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3×3

Burgener Warm-up with empty bar

 

Snatch

50%x3

60%x2

70%x2

75%x2

80%x2

85%x2

 

Clean and Jerk

50%x3

60%x2

70%x2

75%x2

80%x2

85%x2

 

Front Squat

60%x4

70%x3

80%x2

3×2@90%

 

 

Gymnastics

Practice strict muscle-ups for 10 mins

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