Mobility Training:
HAM Complex
10x Hip crossovers (legs straight) each direction
15x OHS w/45 lbs. bar
10x Hand walkouts
3x Scorpion strikes each side
12x Lateral lunges each direction
30x Atomic push-ups
Power:
3-3-3
Hang Squat Clean
Strength:
Bench press 3x Max reps at BW
10-8-6-4-2 Reps of
Front Squat
Deadlift 1RM
then Max reps in 1 min. at 150% BW
Did the mobility training then Ben and I both PR'ed at 205 on the hang squat cleans.
ReplyDeleteThe gym was packed so we modified the training:
10-8-6-4-2
One arm bench press RH 80 lbs.
One arm bench press LH 80 lbs.
Plyometric depth push-ups to 24" boxes
Then:
Practice HSPU's on parallettes and other gymnastics.
Max rounds in 8 mins.
4x HSPU's
8x K.B. swings 60/40 lbs.
12x Sit-ups
Finished with 9 rounds.