Wednesday, January 17 2018

Strength Focus
Clean and Jerk
3 Squat Cleans + 1 Split Jerk on the last rep
1 set @ 65-70%
2 sets @ 70%
3 Sets # 75%

Double Clutch Med Ball Slam
4 x 8
Use a light medicine ball.

Gymnastics Focus
3 Rounds
Partner 1: Row 500m
Partner 2: Max reps Ring Dips
Partner 2: Row 500m
Partner 1: Max reps Ring Dips
While one partner rows, the other does HSPU, and the switch happens at the completion of each row. Both athletes will row three times and do HSPU three times.

Double Clutch Medicine Ball Slam
4 x 8

Cardio and Endurance Focus
4 Rounds
40 Calorie Row
Rest 3 Minutes