Tuesday, December 26, 2017 - Train8nine
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Tuesday, December 26, 2017

Lift 8N

Front Squat – 3 x 10 @ 60% of 1RM Front Squat PR

 

Supplemental Lift (post class)

Overhead Press – 3 x 8 @ 60%

Romainan Deadlifts – 3 x 10 RTF 4

Bentover Rows – 3 x 10 RTF 4

Hanging Leg Raises – 3 x 10 SS :45 low plank holds

 

Barbell Work

Every :90s perform the following

00:00 – 1 Hang P. Clean – 1 Squat Clean – 5 Push Jerk

01:30 – 2 Hang P. Clean – 1 Squat Clean – 4 Push Jerk

03:00 – 3 Hang P. Clean – 1 Squat Clean – 3 Push Jerk

04:30 – 4 Hang P. Clean – 1 Squat Clean – 2 Push Jerk

06:00 – 5 Hang P. Clean – 1 Squat Clean – 1 Push Jerk

 

Metcon

Elite

21 / 15 / 9

DB Power Snatches Right Arm 50 / 35

DB Power Snatches Left Arm 50 / 35

Strict Hand-stand Push-ups

 

Rx

21 / 15 / 9

DB Power Snatches Right Arm 35 / 20

DB Power Snatches Left Arm 35 / 20

Kipping Hand-stand Push-ups > Hand-release Push-ups

 

Scaled

21 / 15 / 9

DB Power Snatches Right Arm 20 / 15

DB Power Snatches Left Arm 20 / 15

Hand-release Push-ups

 

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