Wednesday, November 1 2017


Strength Focus
Snatch
Every 2 Minutes for 8 Minutes (4 sets)
3 Snatches from below the knee @ 70%
Immediately into
Every 2 Minutes for 6 Minutes (3 sets)
2 Snatches @ 80-85%

Sumo Deadlift
4 x 6
Add weight 10-20 lbs, compared to last week.

Gymnastics Focus
4 Rounds
30-60 second Plank with hands on rings
(Lower the rings 3-6" off of ground, go to plank position, but have hands on rings, straps on the outsides of shoulders and arms)
15 Slow Hip Extensions
30 Lateral Bench Hops (https://www.trainonline.com/hop-overs-on-the-bench-exercise)
Rest 90 seconds

Endurance Focus
6 Rounds
25 Calorie Bike
Rest 1 minute