Monday, October 12, 2015

Day 4


A. Three sets, not for time of:

Handstand walk: 3x30 sec
Toes to bar, strict: 3x10
Jerk Balance w/50% of 1RM: 3x5

B. Every 90 sec for 12 minutes,

Clean and Jerk: 1+1

50% 
60% 
70% 
80% 
90% 
90% 
90%

C. Every Minute on the Minute x 10 min,

Power Clean x 3 + Front Squat x 3 + Shoulder to Overhead x 3

D. Squat

Back Squat: 3 x 8 @ 70%

E. Airdyne (or Rowing)

1 min on, 1 min off x 8 minutes (breathing/85% pace)

F. Core,

Abmat 3 x 15
Back Exension 3 x 10

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