Tuesday, June 12, 2012

A. Push Press/Jerk (no split jerk)

Beginners/Intermediate: 3, 3, 3, 3

Advanced: 10 push jerk AFAP (not split jerk) 85/125 lbs x 5 sets; rest 3 min. 

B. 30 sec HSPU (no kip)

    30 sec rest

    30 sec strict pull-up

    30 sec rest

    30 sec burpees

    2 minutes rest

    5 sets

If you cannot do a full hspu without kipping, please find your max depth for 1 rep, add some height (something you can do 3-4 reps at a time), and do AMRAP in 2 min. Only rest 30 sec. 

 

If you cannot kick up by yourself into handstand, do AMRAP HSPU in either downward dog or box pike position for 30 sec. 

No strict pull-up? Do ring rows @ 30x1.  If you only have one chin-up or pull-up, do AMRAP in 2 min.  Rest 2 min.