CYCLE 2 - 6/1/11

(1) FRIDAY

1) ROM
2) A WARMUP x 2
B BURGENER WARMUP (SNATCH)

3) 3-position, snatch x 5


4) 7 rounds for time:

7 Power CLEANS. Use 75% of 1RM.
7 Hand Stand Push-ups

---------------------------------

(2)

1) ROM
2) SANDBAG DRILLS
3) Gymnastic skills: Back Lever Progressions, Lowers from inverted hang, Skin the cat, L-holds.

4) 3 rounds for time:

500 m from the Row
30 Burpees
20 Push Jerks. Use 50% of 1RM
Rest 3 minutes Between rounds.

-----------------------------------

(3)

1) ROM
2) WARMUP x 2

3) OHS 3 × 1



4) 2-3 rounds for Quality:

20 Weighted lunges
20 T2B from the L-hang
20 Good Mornings / Glute-ham raises
20 Kettlebell Swings
20 Strict pull-ups