ROLO Training - December 3rd

Tuesday 

My shoes just were not working....

Full workout:

Muscle Snatch

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

3 Pos Snatch

3 Pos Snatch (hi-hang / knee / ground) x 9 sets, stay between 60-70%, rest 2 minutes

Seated Z-Press

4 x 10 @ 75% of 3 RM, rest 2 minutes

Gymnastics Strength

4-5 sets of:
3 Supinated Weighted Pull Ups
rest 30 secs
4 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 Deadlidts @ 135lbs + 8 Burpees to target
min 3: 12 Cals on Rower
min 3: 8 Chest 2 Bar Pull Ups + 8 Hang Power Cleans @ 115lbs
min 4: 50m Shuttle Run (25 m out/back)
min 5: 8 Toes 2 bar + 8 OHS @ 115lbs

Accessory Work

Accumulate 2 minutes Top of Ring Hold Support
+
4 sets of:
40 seconds Hollow Rock Hold
20 seconds Arch Rock
rest 60 seconds

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