Thursday 8/4/16

August 3, 2016

Strength, WOD

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THURSDAY
Warm up
100 single unders
20 sit ups
75 singles
30 sit ups
50 singles
20 sit ups
25 singles
30 sit ups
WOD
Fran
21-15-9 reps for time of:
95-lb. thrusters
pull-ups

STRENGTH
Dynamic effort lower
Box Squat @50% + 25% Band Tension – 10×2
Squat Top Set – 8RM
Speed Pulls:
“Conventional 1″” Deficit Deadlift @45% + 30% Band Tension – 8×1″
Snatch Grip Deadlift – 8RM
“Front Loaded Step Ups (20″”) Against Max Band Tension – 3×10 Per Leg”
Banded Russian KB Swings (53/44 + Max Band) – 3×20

Midline/finisher
GHD (face up) Plank w/Max Weight (Plate) – 3×1 Minute
OHS with Bamboo Bar + Hanging KBs
*Pick a challenging weight that you can do 30-40 unbroken initially with

Gymnastics
Handstand Floaters – 3 x 15 sec
Handstand Shoulder Taps – 3 x 2ea
Tempo HSPU 3211 – 5
Box Walk Arounds – 2 x 180 degrees
Practice 5 Minutes of HS Walks

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