Wednesday, November 15 2017

Strength Focus
Every 2 Minutes for 3 sets (6 Minutes)
1 Pausing Snatch DL -
From the floor, begin the first pull and pause below knee for 1 count, continue and pause just above knee for 1 count, continue and pause at mid thigh for 1 count, continue and pause at high hang for 1 count.
Lower back to the floor.
Reset. Then full snatch.
@50-60%

Snatch
7 x 2 @ 80-90%

Deadlift
5 x 3

Gymnastics Focus
4 Sets
2 Strict Pull Ups
2 Chest to Bar Pull ups
2 Bar Muscle Ups
Unbroken, hands stay on the bar for all 6 reps.
Rest as needed between sets.

Modify to 1 rep of each
or if unable to complete unbroken, do 10x1-3 strict Pull Ups then 5 x 5 Ring Rows as hard as possible.

Cardio and Endurance Focus
4 Rounds
1:30 Assault Runner
1:30 Assault Bike
Rest 1:30