WARMUP
ON A 5:00 RUNNING CLOCK…
2 SETS
10 Barbell Elbow Punches
15 Air Squats
:20 Squat Hold
:25 Bar Hang
INTO…
1-2 SETS
5 Strict Pull-ups
10 Kipping Swings
15 Air Squats
STRENGTH
3-3-3-3
Front Squat
*Start Moderate, build to Mod-Heavy.
(Score is Weight)
*Supplemental strength for Oly Cycle. Next week will have Push Jerk.
Week 1 of 8
WORKOUT
FOR TIME
1000/800m Row
15 DB Front Squat (50/35)
5 Bar Muscle-Up
500/400m Row
20 DB Front Squat
10 Bar Muscle-Up
500/400m Row
25 DB Front Squat
15 Bar Muscle-Up
250/200m Row
30 DB Front Squat
20 Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
Share this page