Wednesday, December 20 2017

Strength Focus
Snatch
EMOTM, 1 Rep
Ascending

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.

Then 3 x 3
Pause Overhead Squat @ 75-80% of snatch you hit today
You can take this off of a rack. Pause 2 seconds at the bottom.

Gymnastics Focus
10 Rounds
10 second L-Sit
25' Handstand Walk

Cardio and Endurance Focus
4 Rounds
100 Double Unders
30 Calorie Bike
Rest 2 Minute