Friday 7/1

June 30, 2016

Strength, WOD

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FRIDAY
Warm up
Barbell complex
Hang clean-front squat- push press
Build up in weight

WOD
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps

STRENGTH
Push Jerk – 1RM
Push Jerk (50% + micro or mini bands) – 3 x max reps *under 225lb max micro
Decline DB Rollback Ext. – 4 x 12
Lying (face up) Banded Reverse Flys – 4 x 25
*See Gymnastics Conditioning

Midline/finisher
Kneeling heavy band crunches -4 x 30
200 Banded Pushdowns

Gymnastics
Wrist Drills – Stretches, Back of Hand Push-ups, Palm Pushups
Hanging Re-grips – 2 X 3 (3 sec hold in false grip)
Ring Support – 2 X 30 sec (or Max effort)
Walking Chest to Ring Hold (Ring Row pos.) – 3 sets w/ 5 sec hold at end
Chest to Ring Pull-up – 2 X 3 slow
Strict Muscle Up (slow) – 5

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