Wednesday 11-6-2019

Wednesday, November 6, 2019

GYMNASTICS

-

A. Hollow Plank to HS Hold 3x20s

 

B. Banded Hollow Plank to HS 3x3

 

C. Wall Facing Kipping HSPU 4x3

 

D. Straddle Press to HS Hold 4x2-3

-

___________________________

 

BARBELL CLUB

-

A. Power Clean + Split Jerk - 4 sets @90%

 

B. Push Press - heavy single, 3x3 @80%

 

C. Clean Deadlift - 5x3 @85%

 

D. Single Arm DB Rows - 3x12

 

E. Weighted Back Ext. - 3x12

-

___________________________

 

ENDURANCE

-

A. Every 2 min x 10 min:
Run 200m (build)

 

B. For time:
Run 800m
AB 25/20 cals.
Run 500m
AB 20/15 cals.
Run 200m
AB 15/10 cals.

Please reload