10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)
10 Push-ups
10 Russian twist
10 Scap Pull-ups
B: Split Jerk
Pause Split Jerk + Split Jerk
(2s Pause in dip position)
Sets 1-2: 2+1 reps @ 60%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Sets 5-6: 1+1 reps @ 70%
- Rest 1ish min B/T Sets
% are based off your 1rm Split Jerk
C: Metcon (Time)
Gymnastics Skill Work 100 DU
100ft Handstand Walk (50 down/50 back)
400m run
100 Handstand Walk
100 DU
100 Handstand walk
400m run
100 Handstand Walk
100 DU
R+: As Prescribed
Rx: 25ft HSW (12.5 down/ 12.5 back)
Scaled: 4 Wall walks / 200 Single Unders
Note 50ft=HGX Grown Strong wall to wall ball wall
Goal: 14-16:00
CAP: 20 Min
Work on unbroken sets on the HSW and focus on starting with you hands behind a line and finishing over the line. Work on smart sets with the double unders and break if you need to manage shoulder fatigue
This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is
*Squat Snatch are NOT touch and go, reset after each
The Halt Snatch is a great exercise to work on strengthening positions, learning how to assign tension properly and train the timing aspect of the arms and how that relates to the transition into your overhead squat.
A common error in Snatch technique is letting our hips rise BEFORE our shoulders. We don’t want to pull the Snatch from the floor with our arms or back.
Think about it like a leg press, where you’re really pushing with the legs to initiate the movement so shoulders and hips rise together
C: Metcon (6 Rounds for reps)
EMOM for 18:00 (6 Rounds)
Min 1: 8 Double DB Devil Press (R+50/35, Rx 40/25)
Min 2: 8 Bar Muscle-ups
Min 3: 18/14 Calorie Row
R+: As Prescribed
Rx: 6 Double DB Devil Press / 6 BMU / 15/12 Cal Row
Goal: BMU should be unbroken throughout. This will be a high heart rate piece throughout so try and manage fatigue by moving efficiently on every movement. Pick a steady pace on the rower ski or Bike that will allow you to use to transitions straight to the devil press and start them right away. Remember if you are over :50 on any movement within the first couple of minutes, scale the reps but only scale each movements once during the EMOM
Score = The total amount of rounds and rep accumulated at 20:00
The Run = 1 meter is 1 Rep
MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]