Saturday, August 12 2017

Strength Focus
5 x 5 Power Clean and Push Jerk @70-80% of best clean and jerk
Drop each rep from the top
Rest 2 Minutes between sets.
And
Bench Press
5x5 90%

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from your max test.
Do 3 sets of 80% of the amount of strict HSPU you did from your max test.
Do 3 sets of 80% of the amount of strict ring dips you did from your max test.

Cardio and Endurance Focus
Run 10 Minutes
Rest 5 Minutes
Run 7 Minutes
Rest 3 Minutes
Run 4 Minutes