Monday 4 August 2014 | 619

Monday 4 August 2014

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Monday

 

Supplemental Power and Strength

3 x 14 Pistols

7 x 1 Split Jerk from The Blocks

7 x 2 Front Squats

Rest as Needed

 

Power

 

7 x 2 Position Power Snatch (Above Knee + Ground) Focus on Vertical Shins and The Scoop .

90 Seconds Rest Between Sets

 

Workout of The Day

 

Every 3:30 minutes for as long as possible complete:

From 0:00-3:30

2 rounds of:

10 overhead squats Level 1 95/65 Level 2 75/55 Level 3 45/35

10 chest-to-bar pull-ups

From 3:30-7:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 7:00-10:30

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Supplemental Endurance

4 Rounds

30 Kettlebell Swings

400 Meter Run

 

 

 

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