Thursday 120614


1) Take 15 minutes to work up to a 3RM bench press


With a 65/45# bar,

2a) 3 x 3 pressing snatch balance, immediately to,
2b) 3 x 6 drop snatch, immediately to,
2c) 3 x 9 Sotts press, (DEMO VIDEO) rest 60 seconds.


3a) 4 x 5 kipping ring rows to pockets, (DEMO VIDEO) then immediately to,
3b) 4 x 5 kipping ring dip, (DEMO VIDEO), rest 2 minutes


10 min cap

55 burpees
35 db push jerks 50/35#
15 muscle ups (if you don’t have muscle ups, modification with band)

Print Friendly
This entry was posted in Programming and tagged , , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>