Posts from May 2014

GYMNASTIC FOCUS: for QUALITY Flexibility Thoracic Spine Barbell Stretch 4×0:20 Static Shaping 3×0:30 On/0:30 Off Arch Hold[…]

STRENGTH: 4 sets (4+4) Front Squat/Back Squat @ 60% of 1RM Front Squat   STRENGTH & CONDITIONING[…]

OLY LIFT FOCUS: 3 Position Clean  (5 sets) Split Jerk Practise   ENDURANCE WOD: 3+ Hours Before[…]

STRENGTH: 1RM Thruster   STRENGTH & CONDITIONING WOD: TABATA: Wall balls 9/7kg Double unders * then hollow[…]

STRENGTH: Hi-hang Snatch x3x5   STRENGTH & CONDITIONING WOD: 15 min EMOM 5 Muscle Ups 15 KBS[…]

STRENGTH: 1RM Shoulder Press   STRENGTH & CONDITIONING WOD: 8 min AMRAP 5 Cleans 155/115# 10 GI[…]

Rest Day   ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of[…]