Search

TUESDAY 05312022

12 min to complete

SPLIT JERKS

1x3@65

1x3@72

1x3@78

1x2@82

1x2@88

1x2@68

SKILLS

every 1:15x4

50 double unders

7 strict hspu /deficit if you can but must be unbroken.

HWPO

For Time:

30-24-18 Fan Bike Cals

15-12-9 Deadlift 275/185 (55%)

10-8-6 Bar Muscle Ups

165 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off