A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps 8, toe spot, performed on jerk blocks
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds :30/:45/:45, wrist was a limiter here
Double-Unders x 40-50 reps Did NOT feel awesome. 50/50/50
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps 8, toe spot, performed on jerk blocks
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds :30/:45/:45, wrist was a limiter here
Double-Unders x 40-50 reps Did NOT feel awesome. 50/50/50
B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75% 75% - 85#, 12 for 12 no misses, 2 of these I had to quickly stand up for balance purposes.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75% 75% - 85#, 12 for 12 no misses, 2 of these I had to quickly stand up for balance purposes.
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold there for 3 full seconds before standing up with the load.
C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Row approx 1:01-1:03 each time, burpee box jump overs about 1 min, then struggled with dips for the rest of the time. Used the static dip rack. 4 kipping (then I decided to stop being a wuss and go strict)/4 strict/4 strict/3 strict/4 strict/4 strict, stopped at 3 min each time.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Row approx 1:01-1:03 each time, burpee box jump overs about 1 min, then struggled with dips for the rest of the time. Used the static dip rack. 4 kipping (then I decided to stop being a wuss and go strict)/4 strict/4 strict/3 strict/4 strict/4 strict, stopped at 3 min each time.
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.
D.
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed
Alright, so that was a lot harder than I thought it would be. Those reverse snow angels are killers. 60 sec on the plank each time, 12 reverse snow angels each time.
