Who likes gymnastics? Good! Because today will be your day. Well, with some heavy lifting beforehand. Personally, I'd rather lift a bar than my own body, but that's just me. Important to always work on your weaknesses. Here it is!
GYM PROGRAM
Warm-up
30 Air Squats
20 Dislocates
30 Push-ups
Bring Sally Up - Plank to Stand-Up
Mobility
Shoulder Mash - 1min/side
Roll Back - 1min
Athlete's Choice - 3min
Skill/Strength
Deadlift 5-5-5-5-5, 2:00 int
WOD
For time
100 DU
75 Air Squats
50 T2B
25 HSPU
15:00 cap
Oly Class
EMOM for 10min
1 Push Press
1 Push Jerk
1 Split Jerk
EMOM for 8min
2 Pause Split Jerks w/2sec pause between pressing the bar and dropping underneath
E2MOM for 10min
3 Speed Jerks
Athlete Track
Metcon:
Tabata Row for Max Distance
Skill/Strength:
Bench Press 3-3-3-3-3
WOD:
.5 Mile Sled Drag (135/95)
I know we did Speed Jerks the other day, so keep the weight light and work on dropping under the bar as fast as possible. Bodyweight sprint today. Get it done!
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