Saturday, August 19 2017

Strength Focus
Power Clean & Split Jerk
4 x 4 @ 80-85% of Power Clean and jerk
(Do a power clean, then a split jerk, that's 1 rep.)
Bench Press
5 x 5 @ 90% of 5 RM (Last week of this cycle!)

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.
*If you are burned up from yesterday, do 50%.
(Almost done with this cycle!)

Endurance Focus
5-4-3-2-1
Minute Bike for Calories
Minute Row for Calories
No rest between sets, just go.