A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Gymnastics Skills Warm-Up from Invictus Gymnastics
Spend 60 seconds working on proper hand and foot placement for a kick to handstand.
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 3-6 meters
Followed by. . .
Every minute for four minutes (four sets) of:
Handstand Marching x 30 reps
Followed by. . .
Every minute for four minutes (four sets) of:
Wall Climb + Wall Walk x 3 meters
A.
A.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%
Followed by…
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk
Build over the course of the 10 sets to something heavy for the day.
B.
Complete as many rounds and reps as possible in 4 minutes of:
6 Hang Squat Cleans (175/115 lbs)
6 Bar-Facing Burpees
When the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
6 Ground to Overhead (175/115 lbs)
6 Muscle-Ups
30 Double Unders
When the running clock reaches 22:00…