A. Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups
(alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011
B. Three sets for max reps of:
60 seconds of Push Press
60 seconds of Box Jumps or Step-Ups
60 seconds of Rest
A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
B. Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
Gymnastics Skills Warm-Up
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
*Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
B. Three sets of:
Jerk Balance x 3 reps
Rest as needed
*Perform these for perfect speed and mechanics, not for load.
C. Take 20 minutes to build to today’s 1-RM Split Jerk.
D. Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.