26 August 2015 26 August 2015
Wednesday 26 August 2015 '26 August 2015'

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1. Warm-up
a. 4×25 Band pull-a-parts
b. 3 Rounds
50 Double-unders
10 Horizontal ring rows

2. Strength
a. Back squat 4×4 @87.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con
AMRAP 12 Minutes
1 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)
8 Shoulder to OH 165/115lbs
50 Double unders

Then, depending on your weaknesses, choose ONE of the following:

4a.
10 Rounds
Run 200m
Rest 30 seconds

4b. Gymnastics
Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)
Rest 90 seconds
100′ HS walk for time

 

Level 1

1. Warm-up
a. 4×25 Band pull-a-parts
b. 3 Rounds
30 Double-unders
10 Horizontal ring rows

2. Strength
a. Back squat 4×4 @87.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con
AMRAP 12 Minutes
1 Complex of 4 Pull-ups, 3 CTB, 2 Toes to bar
8 Shoulder to OH 135/95lbs
30 Double unders

Base

1. Warm-up
a. 4×25 Band pull-a-parts
b. 3 Rounds
50 Single-unders
10 Ring rows

2. Strength
a. Back squat 4×4 @87.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con
AMRAP 12 Minutes
10 – Horzontal Ring Rows
8 Shoulder to OH 75/55lbs
100 Single-unders

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