In 15:00 Push-ups x3-5 reps x5 set *alternate with your partner *Try to increase the difficulty each (last set should be the most difficult) Examples: – add weight to your back – add a band around your shoulders – Increase the ROM w/ KB, Parrellettes or rings B. 10:00 AMRAP 20 Thrusters @ 95 / 65 20 Pull-ups *split up reps however you see fit *Partner not going on pull-ups must hold barbell at the waist or in the front rack while other partner goes
In 15:00 3 Rounds for quality 100 FT Farmer Walk 100 FT OVHD BB Carry *rest as needed, increase weight each round if possible B. 20:00 For Quality With a Partner Run 800 M Row 1K *Partners switch when each have finished the element they are performing
Join us next weekend for the first session of The Expert Series with David Henderson! He’ll be breaking down your favorite (or least favorite) gymnastics skills and helping you on your journey to the Gold 😉
A. Jerk Work (28 total minutes): 6:00 E202 – x5reps x3sets BTN Press in Split (Bar – 50%) 6:00 E202 – x4reps x3sets Jump to Split * With Barbell on your back the whole time, quickly jump your feet into the split position without driving the bar up (Bar – 50%)
16:00 E202 – x2reps x8sets Split Jerk *build up to 80-85%
B. 9:00 EMOM Min 1- 8 Partner GH Raises Min 2 -8 Barbell Good Morning (light to moderate weight, positions are priority) Min 3- Rest C. 9:00 EMOM Min 1- 10 Pendlay Row Min 2 – :30 -:60 Hollow Body Plank Min 3- Rest
“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.