Tuesday, December 4th 2012

Strength

1) Overhead Squats - 3 x 3 reps
* warm up to the start of your 5-3-1 back squat weight

2) 5-3-1 Back Squat - week 2


Gymnastics

1) 2-3-4-3-2 reps:
Muscle ups (be as strict as Possible)
* rest 90 seconds between sets

2) Back Lever (full or tuck) - 8 x 10 seconds


Met-Con

2 min ME Double Unders

Rest 1 minute

5 min AMRAP of:
10 Pushups (hand release)
10 Toes to Bar

Rest 1 minute

5 min AMRAP of:
10 Goblet Squats - 53/35 lbs
10 Pullups

Rest 1 minute

2 min ME Double Unders