Friday, 8/18/17

Weightlifting Split Jerk (1-1-1-1-1-1-1) (15min) Before beginning this workout, establish a goal weight for the final set of each movement. Work backward from your goal weight in 5- to 10-lb. increments to establish a starting point. Metcon Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then,Continue reading “Friday, 8/18/17”

Tuesday, 8/15/17

Hyung (10min) Wingchun-Ming Ming Tao Self Defense (20min) Break fall practice Self Defense with targets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Floor Press 95/65 10 Ab-rolling on knees with a barbell 10 Pendlay rows 95/65 Scales for Ab-rolling: Ab-mat sit-ups   Floor press video: https://youtu.be/Rw48pWMs76o Barbell ab roll out video: https://youtu.be/IHizHgE_nF8Continue reading “Tuesday, 8/15/17”