Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
B. Five rounds for time of:
3 Muscle-Ups (6 Ring Dips with pause on top)
6 Shoulder to Overhead (155/105 lbs)
9 Handstand Push-Ups (kipping okay)
12 Pull-Ups*
*If you are proficient at Pull-ups, sub Chest to Bars.
"Performance"
A. "Performance"
Every two minutes, for 16 minutes (8 sets):
Push Press x 2 reps
Load by feel and build over the course of the 8 sets.
B. "Performance"
Five rounds for time, of:
Run or Row 200 Meters
6 Push Press
9 Hand Release Push-ups
12 Supinated Ring Rows
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