Tuesday 5.14.19

6 Rounds

Row 500M (Hard, but not Maximum Effort)

While Resting Perform

10/Arm Bent Over Dumbbell Rows (75#/55#)
8 Banded Bench Press

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
1 Minute/Arm Saddle Leg with Eagle Arms
1 Minute/Arm Saddle Legs with Archer Arms

Strength

Seated Box Jump 
*5 Minutes working up to a high, but not maximum height.

3 X 3 Hang Power Clean 
*Work to a technically perfect load and hold for all 3 sets across. 

Back Squat 
Work to a heavy single above 90% of your 1RM
Then…
5 X 3 Backsquat @ 80% 

3 X 10/Leg Kossacks Squat 
*Main focus is on form and range of motion. If you cannot get good depth do not load. 

Endurance

7 X 500m Run
* Rest / Walk 500M Between 

Gymnastics

Accumulate 1:30 in False Grip Hang 

Chelsea JungComment