07
02 '19
Skills/strength
The turkish get up (barbell)
Note: If you’re comfortable with the mechanics, build up to your max
METCON
“Core annihilation”
For time:
50-40-30-20-10
Kettlebell swings 70/53
GHD sit ups
Note: This is a high volume of GHD sit ups, scale accordingly
Lite/beginners
For time:
40-30-20-10
Kettlebell swings 53/35
Abmat sit ups
Mobility/Maintenance
10min
*do not skip this*
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
30 clean and jerks 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
30 weighted back extensions
