*We are changing our client management software HERE
1) Split Jerk: 1 Rep Every 1:00 x 15 sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.
2) Push Press: 3 sets of 10
Warm-up as needed. Rest 3 minutes between sets. Heavy as possible.
3) Deficit Deadlift 2″: Heavy Single, then 3×3 @ 80-90%
Warm-up as needed. Rest as needed between sets.
4) Every 4:00 x 6 sets:
2 Power Clean +
2 Squat Clean +
2 Hang Power Clean +
2 Hang Squat Clean
Warm-up as needed. This should be perform as a Touch-and-Go complex. Build as heavy as deemed fit.
5) 3 rounds AQAP:
100ft Handstand Walk
15 Strict Handstand Push-ups
400m Easy Recovery Jog
While this is for time, the emphasis should be on the gymnastics. Run slow so you can get maximal recovery.
6) 4 sets of:
3 Weighted Strict Ring Dips
5 Strict Ring Dips
7 Kipping Ring Dips
Rest 3 minutes between sets. Scale volume as needed. Add load as deemed fit. This should be done without coming off the rings, do a Dumbbell between the knees and drop it after the first 3 reps.
7) 3 sets of:
30 second L-Sit
10 Barbell Roll-Outs
Rest as needed. Goal should be to do the L-Sit unbroken. If you can’t than accumulate the 30 seconds in as few sets as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE