Front rack opener activation PVC
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 6 Glute bridge
2 sets:
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.
PULL-UP REVIEW | 5:00
10 kip swings
3 kip swings + 3 kips
1-5 strict pull-ups
3-5 kipping pull-ups
CLEAN AND JERK REVIEW | 7:00
5-7 Power clean
5-7 Push jerk
5-7 Clean and jerk
2 sets:
5 clean and jerks (building)
– Rest 1:00 between sets.
SIT-UP REVIEW AND MINI ROUND | 3:00
1 set:
10 pull-ups
7 unbroken clean and jerks
15 sit-ups
10 pull-ups
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
INTERMEDIATE
2 rounds for time:
25 pull-ups
15 clean and jerks (65/95 lb)
75 sit-ups
BEGINNER
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (55/75 lb)
40 sit-ups
:30 doorway stretch/side
:30 banded shoulder stretch/side
Complete the workout in 15:00-22:00.
Practice a strategy of consistent rep sets on the pull-ups and use the practice to carry over for "Murph" at the end of the month.
Perform larger or even unbroken sets on the sit-ups.
Spend no more than 4:00 on the pull-ups and sit-ups in the first round.
Light-to-moderate clean and jerks that can be cycled for 5-7 touch-and-go reps.