10/24/2017

10/23/2017
October 22, 2017
10/25/2017
October 24, 2017

Strength:  Bench Press

3 sets of 20 reps approx 65% of 1 RM

**In between sets do Ring Dip Press up’s (keeping rings close to center) x 10-12 reps per set

W.O.D “Tabata” 

  • Wall Ball 20/14
  • Hollow Situps
  • Jumping Split Squats

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OLY Group:

  • EMOTM for 10 mins:  Snatch High Pull + Power Snatch 1 + 3 @ 70%
  • EMOTM for 10 mins:  Clean High Pull + Power Clean 1 + 3 @ 70%
  • Back Squat: 10 @ 60%, 10 @ 65%, 10 @ 70%
  • 100 x KB or DB Bent Rows (100L/100R)
  • 50 x GHD Situps (in as little amt of sets as possible)