Tuesday – 9/20/2016
Weightlifting
8 x 2:00
Power Clean + Power Jerk + Split Jerk
Build to and record the best weight you can, performing the complex only once per each “round”
MetCon
AMRAP 12
5-10-15-20-25…
Strict Pull-Ups
Between every pull-up set:
25 Russian Kettlebell Swings 70/53#
200m Run
Score = Total Pull-Ups Performed
Note: Any grip on the pull-ups is acceptable, but they must all be performed strict (without a kip).
Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min
Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8 reps on each of these movements, so if we can lets elevate our feet on the ring rows or find a position that allows us to hit that mark. Same with the dips, you can add weight or add assistance to reach that rep range, or scale to the matador or bench dips if needed.
AMRAP 15 10 Wall Balls 20/14 | 14/10 | 10/6 15 Burpee Box Jump Overs 24″/20″ | Step Overs | Burpees 20 Wall Balls 15 BBJO 30 Wall Balls 15 BBJO 40 Wall Balls 15 BBJO Ect.
Workout – today is going to be a grind, two movements that spike the heart rate but have relatively low levels of exertion, meaning slow, consistent reps without long breaks. Keep the wall balls to no more than sets of 10 so that you can hold a steady pace on the BBJO (think 5 reps every 30 seconds).
