Saturday, October 21 2017

Strength Focus
Cleans
Every 2 minutes for 12 minutes (6 sets)
Hang Clean + 2 Cleans + Jerk
Sets 1-2 @ 70%
Sets 3-4 @ 80%
Sets 5-6 @ 85%

Every 2 minutes, for 6 minutes (3 sets)
Clean Pull + Clean & Jerk @ 85-90%

Front Rack Reverse Lunge
4 x 12/leg
Rest 45 seconds after each leg.
Rest 90 seconds after each set.

Gymnastics Focus
Strict Ring Dips
Complete all reps unbroken
5 x 3
4 x 6
3 x 10
Rest as needed between sets

If unable to do Ring Dips in that volume do:
5 x 1
4 x 2-3
3 x 4-6

If unable to do Ring Dips
Do Push Ups

Cardio and Endurance Focus
Bike
4 x 3M
Rest 3 Minutes between sets