July 10th, 2017

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side

Gymnastics work (adapted from/courtesy of CFM)
A1. Jefferson Curl x 5 x 2 (slow w/pause at bottom)
A2. Seal Pose x 30 seconds x 2
B. Strict Muscle Ups; 3.2.1 x 3 sets (rest as little as possible between clusters; rest as needed between sets)
**if you don’t have these, do weighted Ring thing MUs x5x4
C. Pronated Grip Chin-Over-Bar Hold – accumulate 90 seconds
D1. Hollow Rocks x 20 x 2
D2. Arch Rocks x 20 x 2

Barbell
A. Snatch Pull from Blocks + Snatch from Blocks; 760%x1+1; 70%x1+1; 75%x1+1; 80%x1+1 x 3 sets
B1. Back Squat @40X1; 85%x1-2 reps; rest 10 seconds, into..
B2. Back Squat @30X1; 75%x2-3 reps; rest 10 seconds, into…
B3. Back Squat @20X0; 65% x max reps (-1); Rest 3 minutes
x 3 sets of B1-B3

Conditioning
15 Power Snatches @115/75
30/21 Cal Assault Bike
40/30 Pull-ups
Rest 5 minutes
x 2 sets; very high effort both times through