28/04/2015

Weightlifting:

Power clean & jerk

3 x 1 rep @ 85% x 2 waves

Strength:

Back Squat

#1 3 x 2 reps @ 75%

#2 10 x strict weighted pull up alt. grip ( between squat sets)

Skill:

Mu Progression

1st min 1 Mu every 20 sec.

2nd min 2 muscle up every 20 sec

3rd min: 3 muscle up every30 sec

4th min: 4 MU every 30 sec … as high as you can go without failing.

Conditioning:

Double Jackie

1000m row

50 thrusters

30 pull ups

1000 m row

50 thrusters ( 65/55lb)

30 C2B pull ups

 

 

 

 

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