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1) Tall Jerk: 6 sets of 3
Rest 90-120 seconds between sets. Keep it light, fast and snappy, use this as positional warm-up for the Jerks.
2) Jerk: 3 sets of 5
Rest 3 minutes between sets. Heavy as possible. Perform from rack or blocks. Build as heavy as deemed fit.
3) Every 3:00 x 6 sets:
2 Power Clean +
2 Hang Squat Clean +
Warm-up as needed. Build as heavy as deemed fit.
4) Trap Bar Deadlift: 3 sets of 5
Rest 2-3 minutes between sets. Build as heavy as deemed fit. Set Dead on every rep.
5) Every 4:00 x 6 sets
50ft Handstand Walk
10-15 Strict Handstand Push-ups
Goal stimulus is for the Handstand Walk and Push-ups to both be done unbroken with minimal transition time between the two, scale volume as needed.
6) 4 sets of:
20 second Bar Dip Support +
5 Strict Bar Dips +
10 second Bar Dip Support
Rest 3 minutes between sets. Add load as deemed fit. Performed as a complex not coming off the dip stand.
7) Weighted GHD Sit-ups: 4 sets of 15
Rest 90-120 seconds between sets. Add load as deemed fit.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE