ROLO Training - December 10th

Tuesday

 Almost died on this Emom, anyone else?

Full workout:

Muscle Snatch
4x3 @ 55-65% of 1RM Snatch, rest 45 seconds


3 Pos Snatch
3 Pos Snatch (hi-hang / knee / ground) x 10 sets, stay between 65-75%, rest 2 minutes


Seated Z-Press
5 x 8 @ 80-85% of 3 RM, rest 2 minutes


Gymnastics Strength
4-5 sets of:
8 Rope Pulls @ 95lbs
rest 30 secs
5 Strict pull ups with 4 sec lower
rest 30 secs
Max Effort Bent Arm Hang
rest 3 mins


Conditioning
30 min EMOM:
min 1: 12 Cals on AB
min 2: 8 HSPU + 8 Ring Dips
min 3: 12 Cals on Rower
min 3: 8 Dumbbell Hang Clean and Jerk (4 per arm) @ 50lbs + 8 Box Jumps @ 24ins
min 4: 50m Shuttle Sprint (10m out and back)
min 5: 8 Push Press @ 95lbs + 8 Ring Push Ups


Accessory Work
Accumulate 3 minutes Top of Ring Hold Support
+
5 sets of:
40 seconds Hollow Rock Hold
20 seconds Arch Rock
rest 60 seconds

 

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