IMAG2447

 

Monday

07/12/2015
Gymnastics
Partner Handstand Walk Practice
Strength
In 12 Minutes work up to a heavy
2 x Push Press + 2 x Push Jerk + Split Jerk
MetCon
Front Rack Lunges x 25 E/L (40/25)
Push Jerk x 30
HPC x 35
Dead Lift x 40
After Party
DU x 150
or 3 Mins

Tuesday

08/12/2015
Gymnastics
ME MU in 6 Min
or
6 x 2 False Grip Chin up
Strength
Find 10RM Snatch
(Max 3 Attempts)
MetCon
2 Rounds
STOH x 30 (60/35)
Pull up x 30
After Party
Pallof Press 2 x 8 E/S

Wednesday

09/12/2015
Gymnastics
EMOM x 8
T2B x 6-10 (or K2E)
or
H&C x 6-10
Strength
A1 Dead Lift 3 x 8 (Add weight from last)
B1 Hip Thrust 3 x 10
MetCon
In Teams of 2
Every 3 Mins x 5 Complete
T2B x 20
Clean x 20 (80/52.5)
After Party
ME Bar Hang x 2
Rest x 2 Min

Thursday

10/12/2015
Strength
Back Squat 5 x 6 @ 75+%
MetCon
EMOM x 20
Odd
Shouder Taps x 6-10
MU x 1-2
Even
Power Snatch x 3-5
DU x 20-30

Friday

11/12/2015
Gymnastics
EMOM x 8
Bar MU x 1-3
or
Kipping Pull up x 5-8
MetCon
AMRAP x 30 Mins
Dead Lift x 2+2 (100/65)
KBS x 20 (28/20)
DU x 50
After Party
ME Plank

Saturday

12/12/2015
11:00 – 11:30 Mobility
11:30 – 12:00 Olympic Lifting Tekkers
12:00 – 13:00 Olympic Lifting Performance