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Saturday 8.5.17

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Open Gym From 8 AM to 10 AM.
Free Workout at 9 AM. Bring A Friend!

Competitor.
*Week 7-Day 4/6*

Olympic.
A. EMOM x 9
4×2 Pause* Low (below knee) Hang Power Snatch – 85% of 2RM PS
5×2 Power Snatch – 92.5% of 2RM
*2 sec pause

B. Overhead Squat – 3×3 – 90% 2RM

Gymnastics Skill.
EMOM x Strict + Kipping Ring Dips or H.R. Push-ups
*Note – week #17- READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, SWITCH TO KIPPING OR KNEE PUSHUPS
Link for intstructions: 048 Gymnastics Progression

Conditioning.
“Triple G Chipper”
100 Pullups
80 Ab-mat Sit-ups
60 Pistols – Squats
40 Cal Row
20 Single Arm DB Push Press (Choose a heavy weight)

Grip Strength.
4 sets
Max hex db hold (hold around hex head)
25 DB Reverse curls (choose your weight)
See video: