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Friday 6/30/2017

Shalom

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

150 m run

sled push

10 ring rows

10 shoulder kips

Workout warmup:

Take 10 min to do:

5 sets of 3 power snatches, 1st from hang, 2 and 3 from ground.

Start at 65% and work up to something heavy.

Warm up TTB between sets

Workout:

10-9-8---2-1

Power snatches, 95/65

TTB

O lift:

Bench Press

10x3 starting at 75% working up to a heavy triple.

Skill:

15 min of Ring and Bar MU work.

 

Earlier Event: June 29
Thursday 6/29/2017
Later Event: July 1
Saturday 7/1/2017