Sunday-Tuesday 170416-18 – Experienced

Sunday 4/16 and Monday 4/17
Strength
Squat Clean + Front Squat + Split Jerk 4x(2+1+2), increasing, rest 3-4 minutes

Work up to a max weight for this complex.

Gymnastics Conditioning
12 minute alternating EMOM:
Minute 1 – Handstand Box Walk
Minute 2 – 8-10 Toes To Bar
Minute 3 – 30 seconds of Hollow Rocks

Tuesday 4/18
Strength
2 waves of:
A1. Back Squats 5-3-1 reps, increasing
A2. Barbell Floor Press 10-6-4 reps, increasing

For Example:
1st Wave:
5 Back Squats at 185#
10 Barbell Floor Press 115#
3 Back Squat at 225#k
6 Barbell Floor Press at 135#
1 Back Squat at 245#
4 Barbell Floor Press at 155#

Rest as needed between sets. Assist in spotting/lift offs for your classmates. The second wave you will try to increase weights for all lifts (10-15#). If you finish early or feel like your 1st wave ended up being more of a warm up, then complete a 3rd wave. Compare to Tuesday 4/4/17.

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 4/20
Strength
Muscle Snatch + Snatch Balance 3-5x(2+4)

Partner Conditioning
24 Minute AMRAP:
3 Strict Handstand Push Ups
6 TNG Power Snatches (135/95)
9 Lateral Box Jump Overs (24/20)

Alternate rounds with your partner, one person working at a time.