Saturday, December 9 2017

Strength Focus
Clean (whenever "clean" is written, it means squat. Only do power cleans if it says "power clean")
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85 %
3 x 1 @ 90%

Speed Bench Press
3 Reps Every 45 seconds for 10 sets @55% of max bench
Alternate sets between close grip and normal grip.

Band Rows
3 x 30
Take a light strength band, put it at the base of the GHD.
Move quickly, faster then the guy in the video. These are quick fast reps.

Dumbbell Tricep Extensions
4 x 12

Gymnastics Focus
Ring Dips
EMOTM 10
Pick a number that you know you are sure you can do for the first 5 minutes.

Band Rows
3 x 30
Take a light strength band, put it at the base of the GHD.
Move quickly, faster then the guy in the video. These are quick fast reps.

Cardio and Endurance Focus
4 x 600 M Run
Rest 2 Minutes in between each effort.