Background
logo
05
JUL
2017

Wednesday July 5th, 2017

Block 1 Strength a) Every 90sec 4 sets 1 High Hang Squat clean Every 90 sec 4 sets 1 hang squat clean Every 90 sec 4 sets 1 Full clean build each part to a max b) 7 Rounds Power Clean 185/125lbs 200m Run Block 2 Weightlifting a)5x 2-3 Low bar wide stance pausing backsquats pause...
04
JUL
2017

Tuesday July 4, 2017

“skilled warm up day Strict Handstand pushups ” “Every 90sec x 7 sets 4 Back rack Push jerk” “Every minute on the minute for max rounds 5x Clapping push ups 15x Kb swings (24/16kg) Each minute thereafter add 1 rep to the push-up, continue until...
01
JUL
2017

a)Split Jerk Balance 3×3 b) Split jerk 5×2 c) Every minute, on the minute, for 18 minutes (6 sets): Interval 1 – 4 Burpee Muscle Ups Interval 2 – Row 16 Calories Interval 3 – 8 Strict Handstand Push Ups to 4’/2″ Deficit