WALL POWER:
Hang Power Clean + Overhead Finish (Push Press, Push Jerk OR Split Jerk)
5 Sets Of 4 Reps (No Squat Needed On Clean)
** Rest 3-4 Minutes Between The Last Two Sets **
GYMNASTICS POWER:
Kipping Pull Ups
3 Sets Of Almost Max Reps (Leave A Few Reps In The Tank & Don't Tear Up Your Hands)
OR Take This Time To Practice Your Kipping If You Can't Do It Yet
** Try To Start A New Set Every 3 Minutes **
CONDITIONING:
Run 600m OR Row 500m (If You Can Row... Do It Instead Of Running)
30 Jumping Barbell Muscle Ups (Bar Chin To Eye Height)
Run 600m OR Row 500m
* 10 Minute Cutoff *
POST ALL WEIGHTS, TOTAL PULL UP REPS EACH SET & CONDITIONING TIME TO COMMENTS
3 comments:
Kylie Hubbell
Clean press - 99lbs
Kipping Pull-ups - 20
Conditioning - 8:06
Kylie- total pull ups - 60
Clean + Overhead
- Mattea - 99#
- Cami - 96#
Kipping Pull Ups - 3 Sets - Total Reps
- Mattea - 31 Total
- Cami - 15 Total
Workout:
10:15 - Both Mattea and Cami (Run)
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