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Saturday 5.20.17

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Open Gym! 8 AM to 10 AM
Free Team Workout! 9 AM to 10 AM

This video will make you smile

Competitor.
*Week 7-Day 4/6*

Olympic.
A. E:90 x 5 sets
3 Position Pause Squat Clean (hi-hang, hang, low-hang) @ 70-80% of 1RM Clean
*3 second pause in each position.
**Hip opening emphasis, speed under bar, positioning, technique work. Hi-hang (hip), Hang (top of knee), Low-hang (below knee).

B. Split Jerk – 5×5 @ 70-75%

C. Front Squat – 4 x 5 @ 82.5%

Strength.
A. E2MOM x 3 sets
Deadlift
2 x 5 @ 75%
1 x 5 @ 80%

B1. Bent-over Barbell Row – 3 x 10 AHAP
Rest 1 min
B1. Barbell Glute Bridges – 3×10 AHAP
Rest 2 min

Skill.
EMOM x Horizontal Ring Rows*
*Note – Week #7
See link for intstructions: 048 Gymnastics Progression

Odd Object.
E2MOM x 14 min
1 Peg-board Ascent (or attempt)