Monday 09/29/14

Brianne nails a push jerk

BBG (off)
6 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
15-12-9-6-3 reps of:
Power Cleans, 135#/95#
Bar-facing Burpees

Compare to 09/09/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, hamstring bar mash for 2:00/leg.