Wednesday 7/16/14

FITNESS:
A.
4 sets:
15sec hanging tuck sit
Pistol progression 4-6 reps per leg
Pull-ups 4-6 strict or negatives
wall squats (facing wall with toes touching wall) 3-5
B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

OPT BEING:
A. Power clean cluster TnG; 3. 3. 3; rest 10sec/3mins x 4 build per set
B. Split jerk from rack build to a max
C. emom – 5 push jerks tough TnG you pick stay same weight – 5mins
D. emom – 12mins
odd – 5-6 CTB pull ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min
+
For time:
Run 800m
30 GHD situps
10 wall walks
30 KBS 2/1.5pd russian
Run 800m

Notes:
– rest 10sec btw clusters for A build per set
– rack or blocks for SJ
– pick somthing tough for C focus on breathing
– if you start at 5 CTB do 6 the next min same with HSPU if you fail to reach the next number go back to start
– record time for workout

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s