5/18/17

Workout from 5/16

A - Power Clean x 1.1.1/Push jerk x 2/Split jerk x 1, rest 10 sec/2 min x 6 sets (drop each clean from shoulders, rest 10 sec between clean reps. after third clean, keep at shoulders and do jerks)

Worked up to last two sets at 125#

B1 - 1-arm bottoms up KB squats (KB at shoulder height) x 5/side, rest 45 sec

B2 - Band resisted KB rows x 10 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4 sets

C1 - Strict pullup @ 31X1 tempo x 3-4 (add load to challenge as needed), rest 90 sec

C2 - Dip support hold on parallettes with shoulders externally rotated x 30 sec, rest 90 sec

C3 - Bottom of ring dip support hold x 30 sec, rest 90 sec x 4 sets

+

Bar facing burpees - 30 sec AMRAP, 120 sec rest x 4

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