Thursday, May 17th 2018
1. Conditioning
5 Rounds:
21 Air Squats
15 Pull-Ups
12 Alternating Dumbbell Snatches (50/35) (35/20)
2. Core
Uber Abs
OLY Class @ 7pm
1. DB hammer curl into strict press while in a jerk Split Position: 5×7 reps
2. Power Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 5
3. Clean Deadlift at 2” deficit + Shrugs (3+3) x 5. Try and go a little heavier than last time.
4. 3 sets:
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.