6/29/16


160629

Before Class

Gymnastics

Beginner:

Handstand Holds, belly to wall
3x Near Max. Hollow positions, hands, chin, belly, toes touching wall. Feet together and pointed.

Intermediate:

Spend 10 minutes working on 1 arm handstand, belly to wall. Work toward doing this with feet together, not split. Once that is accomplished, attempt to shift from arm to arm, slowly.

Advanced:

Shoulder Taps, 3x15 Each Shoulder. Face the wall, maintain perfect HS positions.

Weightlifting

Snatch Deadlift

5x4

105%

Weightlfting

Push Press + Push Jerk + Split Jerk

5 sets

Add 5-10lbs ea set from 2 weeks ago

Sport

The dip from beneath
AMRAP 12

30 Thrusters (115/75)
20 T2B
10 Pwr Sn (115/75)
5 (MU + Dip)


L2:

Thrusters/Sn (95/65)
Knee to Chest
10 Dips

L1:

Thrusters/Sn (85/55)
10 Box Dips

After Class

Optional Metcon

For Time:

50 Full Snatches for Time (95/65)

*Every time you break you must do 25 Double Unders


Posterior Pulling

Bent over Reverse DB Fly 3x10-15

Plate Row in GHD back extension hold 3x10