Wednesday, November 28th 2012

Strength

1) 5-3-1 Clean & Jerk - week 1

* Use a power clean and power jerk

2) Dynamic Effort Front Squat - 10x3 reps, 50% of Front Squat 1RM (rest 60 seconds)

* Move fast, specially out of the bottom; a dynamic effort will increase speed and explosiveness.
** Optional - add chains or bands if you have them


Gymnastics

1) Tuck Planche Holds - 8x10 seconds

2) Tuck Front Lever Holds - 8x10 seconds


Met-Con

7 rounds for time:
12 Thruster - 75/55 lbs
9 Toes-to-bar
Run 200 meters