Warm-Up
2-3 Sets, For Quality
1:00 Cardio Choice
10 second Hollow Hold
10 Tuck Ups
2 Wall Walks + 20 second Nose to Wall Handstand Hold
Barbell Primer:
3 Sets, Building weights as primer prior
2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)
2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift
Weightlifting
Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+
“He Had to Split”
For Time:
6-12-18-24
Dual Dumbbell Push Press
Abmat Sit-Ups
Dumbbells: 2x 22.5/15kg
Goal Time Domain: 5:00-7:00
Time Cap: 10:00
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 8/10
Rx+:
6-12-18-24
Dual Dumbbell Push Press
GHD Sit-Ups
Dumbbell Loads:
2x 32.5/22.5kg
2x 22.5/17.5kg
2x 17.5/15kg
2x 15/12.5kg
Level 1:
Dumbbells: 2x 12/7kg
Level 2:
Dumbbell:s 2x 15/12kg
PRVN Recovery #2
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
5 Sets, For Quality
:20 second Supinated Chin Over Bar Hold
100ft (30m) Bearhug Sandbag Carry
8-10 Dumbbell Hammer Curls @ 3030 Tempo
-rest 1:00 b/t sets-
Load: Choice
Pick a load for today where you can perform the work unbroken
If you don't have access to a sandbag, perform a dual kettlebell front rack carry at a heavy
load.
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