4/4/19

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Barbell WOD:

1.) Power Clean Work to 75% of your 1RM Clean & Jerk for a single, then decrease weight by #20 for Drop Sets 2x2.

2.) Tall Jerk 4x3 Work at 50% of your 1RM Clean & Jerk.

3.) Back Squat Work to 80% of your 1RM Back Squat for a triple, then decrease weight by #30 for Drop Set 1x5. 

Accessory:

1.) 3x10 Hammer Curls

2.) 3x10 SB  lunges

3.) 3x ME Hollow Holds

 

Skill:

Push Ups 3x10 on EITHER the parallettes or rings

3/28/19

Barbell WOD:

1.) SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH @65% for 4x2 

2.) Pause Front Squat 4x2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. 

3.) Superset x3 of  5 seated box jumps, 8-10 wide grip pull ups (modify as needed), 6 each leg rear foot elevated barbell split squats (just an empty barbell)

Accessory Work:

1.) 2x Superset: Fwd and reverse kb lunges (5 foward/5 reverse= 10 total on each leg), right into 10 Glute Ham raises 

2.) 2 sets of 21's! (Biceps!) 

3.) Hollow Hold Tabata

Skill: Ring Work 3x through

1.) ME ring hold/support 

2.) 5 ring dips (feet on floor for support if needed)

3.) Ring pulls to chest x8

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3/27/19

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 HSPU Skill (15 mins):

1.) 5 HSPU negatives (Can be done on wall or off box)   

2.) 5 Strict HSPU (from wall with pads, or box)

3.) tripod-HEADstand-lower down to shoot out-5 push ups 

                                                                                                                                                                       

Every 5min for 15:

500/400m row

10 renegade rows (55/35)

20 abmat situps