Wednesday, May 25, 2016

Tuesday 24, May 2016

Warm up:

3x

2 minutes jump rope
1 minute burpees

Skill/Stabilizer:

We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)

4x

4 reps of 1.5 chin ups - hang from the bar oull yourself up over the bar, hold one count return to a half hang position and chin up again, do this 4 x

Super set with

Close grip push ups 20-25 reps

Strength:

Clean and jerks

5-5 warm up
3-3-3 getting heavier adding the squat 
1-1-1 singles heavy, squat, set, jerk

Metcon:

Ladder 1-15

Wall balls 20/16lbs
Ring push ups

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