Gymnastics:
Pull Up Work: (Strict, Chin, CTB, Butterfly, CTB Butterfly, Weighted, Etc.)
Find a weakness!
WOD:
10AMRAP:
2x Pull Ups
3x Toe-to-Bar
5x Wallball (20/14#-10FT)*
*Try going heavier on the Wallball today. ADVANCED: (30/20#)
Core Stability:
3 Rounds: (NFT)
15x Turkish Sit-Ups (ADVANCED: GHD) (20/14#)
1 Minute Reverse Plank Hold
Weightlifting:
Muscle Snatch + OHS + Sotts Press 4x(2+2+2)
Pause Snatch Pulls (Knee-Hip-Finish) + Snatch Pull 3x2(1+1) (Moderate & Perfect–Lighter than Normal)
Snatch@70% (5x3)
Snatch Push Press + OHS 5x(3+1) (Heavier than Week #3)
Elevated Deadlifts Off Blocks (Knee Height)@90% (5x1)
Backwards Lunges (3x20)
200x Bandy Ham Curls (AFSAP)
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