A) Warm Up:
Death by Wall Balls – min 1 complete 1 wall ball. Min 2 complete 2 wall balls. Etc. Normally this would continue until you can not complete the work. Time cap today: 15 min
B) Strength
4 x 3 Strict Chin over Bar to Chest to bar (use a band as much as you need to. The focus here is the pull behind with the elbows and developing strength in that position.)
Scale Option: 4 x 3 bar chest to bar with 2 sec hold with the chest touching the bar. http://youtu.be/MOCL43KyDgQ
Rest 90 seconds between sets.
C) Technique:
Max Time in Headstand in 2:00 (goal is to do this while maintaining a hollow body and NOT resting on the wall)
Rest 1 min
Max Time in Handstand in 2:00
D) For REPS
8 Minute AMRAP:
8 Chest to Bar Pull Ups
8 Alternating Pistols with Roll http://youtu.be/HunrMEG6RDg
8 Tuck Ups
E) Spend some time giving your body some well deserved mobility
Olympic Lifting Class
A) Warm up
Row for 2 mins
dowel pull thrus x 20
couch stretch 1 min per side
squat hold 1 min
B) Technique/Strength
Clean warm up – 3 triples at 50%,60%,70% then 2 doubles at 60%,70%
Clean + Jerk work – work up to a heavy weight 1 + 2
Snatch balance 3,3,3 @ 65%,75%,85%
Snatch technique work – high hang, hang, squat snatch
C) Accessory
Good mornings 6-10 x 4 (with bar)
2 rounds NFT:
Planks – front (1 min), side (45s)
Russian Twists – 20 with wb
