Performance | General Warm-Up
Two sets of:
Row or Ski 300 meters
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
A.
60 Seconds of Strict Ring Dips
Rest 60 seconds, and then…
Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds
B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups
had a rough week. Sick Tues and Wed. Worked Wed and Thur Nights so:
Snatch work from Friday
Hang snatch + snatch 95-105-115-125
Snatch 135-145-145-150-150-155
Then
A1 19 strict ring dips
A2 rds 1-5 15 sec rds 6-15 10 sec
B. rx 12:37
A. 26 sRD
15 sets Done
B. SUB WW for 30′ hsw
11:00