Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Shoulder taps/ Push ups/ Diamond/ Hand release
Gymnastics
Warm-up
SKILL
2 Wall walks
2 6 back-on-wall handstand shifts
2 Walk-to-wall drill
1 Handstand walk practice
2 Wall walks
2 6 back-on-wall handstand shifts
2 Walk-to-wall drill
1 Handstand walk practice
On a 6:00 clock:
2 sets:
50-ft handstand walk/ wall walks/kick ups
– Rest 1:00-1:30 between sets.
Warm-up
Warm-up
3 split jerks loading
– Perform 2 sets building in load to the first working set.
– Perform 2 sets building in load to the first working set.
Weightlifting
Split Jerk (E2MOM 5-5-3-3-3-1-1-1-1)
Metcon
Metcon (Calories)
Tabata 8 Sets of: Bike-Row-Ski Erg (athletes choice)
:20 On
:10 Off
:20 On
:10 Off
Score is Cals
Cool Down
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
5-5-5-5-5-3-3-3-3-3
INTENDED STIMULUS
Start at 50-60% of 1-rep split jerk and build to a new 1-rep max.
Lift once every 2:00 for 9 sets.
Use light loads for more reps to refine technique in the split position, then go heavy.