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Tuesday

Tuesday
1
Jan

01-02-18

Warmup:
3 Sets
3 Triple Broad Jumps (3 broad jumps consecutively, rest about 10sec between, perform 3 of these)
30sec Side Star Plank/side
6-8 Half Kneeling DB Arnold Press

 

Training:

A1: DB Muscle Clean 3,3,3,3; rest 30sec- stay connected and deliver them at the same speed and time.
A2: Barbell Pause Push Jerk 2sec pause in dip + 2sec pause in catch; 3,3,3,3; rest 1 min.
B: Deficit Handstand Push-Up Negative-very slight deficit increase this week.  6sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2 min x 3 sets. Scale to DB Z-press, same reps and tempo.
C: For Time @ 75%
15-12-9-6-3
Deadlift 185/125
Box Dip or Standard Push Up as appropriate    Box Dip – video here

rest 3mins

For Time @ 75%
3-6-9-12-15
KB Push Press 50/35
Russian KB – heavy

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