Workout of the Day

Fitness

A. Push Press + Jerk, 6 sets of 1 rep; rest 2-3 minutes (building to today’s heavy set)

B. 3 rounds for time of:
400m Run
20 Push Press (95/65lbs)
20 Pull-Ups
*15 minute time cap. 

 

Performance

A. Jerk, build to a heavy single in no more than 15 minutes

B. Pull-Ups, 5 sets of 3-5 reps (challenging variation); rest 3-4 minutes
*During rest, perform a 10-15 second L-Sit

C. 3 rounds for time of:
400m Run
20 Push Press (95/65lbs)
20 Pull-Ups
*15 minute time cap. 

 

Competition

Weightlifting Technique
A. 10 sets of:
1 Power Clean + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 50%

B. Deadlift, 5 sets of 3 reps @ 70%; every 2 minutes (for 10 minutes)

Gymnastics Skills
C. Spend 15 minute Practicing
Handstand Walking
Pistol Squats
Toes-to-Bar
*Low reps each set, resting in between, stay away from fatigue. 

Conditioning
D. 2 rounds @ easy pace of:
400m Run
20 Push Press (65/45lbs)
10 Pull-Ups

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