6x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
6x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90
Strength:
4x3 Benchpress
4x3 weighted pull up
Cond:
3 rounds for time of:
Run 400m
9 Muscle-Ups
12 Power Snatches 115/75#
-rest 1 min-
row 500m
gymnastics:
gymnastics:
3xlever release
3x12 floor wipers
Barbell:
ReplyDeleteSnatch: 100#
Clean and Jerk: 135#
Strength:
Bench: 115#
Weighted pull ups: Strict BW
Conditioning: 20:10 sub 9 c2b pull ups + 9 ring dips (total time including the 1 min rest and 500m row)
Gymnastics: Muscle up progression practice.