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27NOV15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING[/intro]

A)
Every 2 Minutes, Snatch x 2
– build to heavy double
– no more than 10-15s between reps
B)
Snatch High Pull from Hang + Hang Power Snatch 4 x (5 + 3)
– loads will be moderate
– use straps
C)
Front Squat
– 10RM

[intro] GYMNASTICS[/intro]

A)
Find 1RM Strict Weighted HSPU
– 3″ Deficit
B)
Rope Pull-Ups
– 5 x 5
– +25% of BW
C)
False Grip Holds on Rings
– 4 x 30s w/15-25lbs

[intro] AEROBIC DEVELOPMENT[/intro]

Run/ Row :
5 minutes @75-80%,
1 minute rest
4 minutes @ 80%,
1 minute rest
3 minutes @ 80-85%,
1 minute rest
2 minutes @ 85-90%,
1 minute rest
1 minute @ 90-95%.

Rest 5-10 minutes.
10 minute easy run/row at 65%

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