Wednesday:
Warm-Up Flow
Two sets of:
500 Meter Row
10 Box Step-Ups (24/20″)
50 Double Unders or Single Unders
5-7 Kipping Handstand Push-Ups
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Please check out this article on kipping handstand push-ups for beginners if you are not familiar with how to do the movement. Choose a drill that best suits your ability level for the warm-up.
Jerk warm up with 45/33 lbs barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs (55+: 65/45 lbs)
Rest 60 seconds
B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 75% with a 3 second pause in the receiving position
C.
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Thursday:
Grab a medicine ball and complete two sets of:
10 Straight Leg Sit-Ups (medicine ball overhead)
10 Push-Ups to Medicine Ball
10 Hamstring Curls with Medicine Ball
10 Medball Throws (right)
10 Medball Throws (left)
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A. 5×4 strict Hspu
B.
Every 2 minutes, for 10 minutes, complete:
Clean & Jerk x 1.1
C.
Four rounds for time of:
10 Single Arm Dumbbell Push-Press Per Arm (50/35 lbs)
12 GHD Sit-Ups
24 cal row