Thursday 2015.12.03

@katiswan makes the rope a blur #speedisking

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 28, 2015 at 11:21pm PST

BBG (off)
A) Power Jerk
3-3-3-2-2-2

B) Strict Pull-ups
3 x N


Strength/WL
A) Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
2 minute AMReAP of:
OHS, 95#/63#
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

Compare - mostly - to 2015.07.09.


Finale
Spend 5-10 minutes practicing either kipping pull-ups, bar muscle-ups, or ring muscle-ups. While resting, bar mash your hamstrings.