Friday – 5/10/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every :15 for 3 Minutes
-3 Box Jumps

(Mobility)
-10 Band Pull Aparts
-10 Cross Body Pull Aparts
-15 Banded BTN Press

(Specific)
-10 Scap Pull-Ups
-10 Bar Kips
-3-5 Pull-Ups / Ring Rows

Snatch / Clean & Jerk Tech.

STRENGTH
Every 2 minutes x 5 Rounds
-2 Power Snatch (70-80%)
-10 Pull-Ups

Straight into;

Every 2 minutes x 5 Rounds
-2 Power Clean + Power Jerk (70-80%)
-10 Pull-Ups

*Today is a good day to work on C2B or Butterfly technique.

METCON
10 Minutes to finish…..
-60 Air Squats
-50 Push-Ups
-40 Alt. DB Snatches (50/35)
-30 Box Jumps (24/20)
-20 Handstand Push-Ups
-10 Jerks (135/95)
*I think you’re going to have to move on this one to finish, just saying….
Also, if you did yesterdays bench workout, you can switch HSPU to Plate G2OH (45/35)

EXTRA CREDIT
[Strength]
Snatch Grip Push Press + OHS
3+1 @ 70%
3+1 @ 75%
3+1 @ 80%

[Gymnastics]
HSPU Technique
10 x 3-5 Deadstop Strict HSPU
*Pause for 3 seconds with head to mat without losing shoulder tension before pressing up. If 5 reps is too easy, add deficit. If this is too difficult work on Negatives.

[Accessory]
DTC Bulletproof
-10 GHD Hip Extensions
-10 GHDSU
-15 GHD Hip Extensions
-15 GHDSU
-20 GHD Hip Extensions
-20 GHDSU
-25 GHD Hip Extensions
-25 GHDSU

[DTC Engine]
Bike
10 Minutes for Max Cals