Warm-Up || Performance
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Unweighted Hip Bridges x 10 reps
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
a. 45×5 65×5
b. 105-110-125-130-140-145-150-152.5
c. green band for hspu otherwise rx 9+ 1 hspu
10ft/20s x 20 HSW
A. 65/85
B. 95/100/105/115/120/125/130/135lbs
C. 9+4 (24kg kb)
C) 8 rounds, subd 50lbs seated DB press
A. 4 reps at 40
B. 50/50/55/55/60/60/65/65
C. # 8 rounds + 4 hspu
* Hspu instead of shspu (wanted to practice the kipping there)
A. Ok
B. Ok
C. 7 rnds + 12 reps Rx
A. 5×115, 125, 135
B. 135, 155, 165, 175, 185, 190, 195, 205
C. 7+20
B Worked to 175
C. 8
B. 125, 144, 165, 175
C. Rx 8+4