Beginning of new cycle. Every one back on the same schedule. We will have 6 different portions to the workout each day, and there will be some choices to make for you a few times per week. On other days, each piece will be chosen for you. The sections for each day will be : A. warm up, B. olympic lifting, C. strength, D. gymnastics/extra conditioning, E. conditioning, F. accessory work.
Every one- A, B, E, F.
Choose- C or D.
A. warm up- every 2:00 x 3 rounds.
250m row.
3 light snatches (work up to starting weight for portion B).
B. olympic lifting.
snatch complex. 5x1. rest 1:30.
(snatch deadlift + hi-hang sn (at hip) + low-hang sn (below knee) + full sn).
C. strength.
back squat. 3x8 (light-medium weight). rest 2:00.
*immediately following each set, sprint 200m.
D. gymnastics/extra conditioning.
ring dips. 3x15. rest 1:00.
*immediately following each set, sprint 200m.
E. conditioning.
4 rounds.
6 muscle ups.
12 alternating kb snatch (70#/53#).
24 double unders.
F. accessory work. alternate exercises. rest :45 between sets.
3x10 glute ham raises.
3x10 strict toes to bar.
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