3 sets not for time:
:60-:90 nose-to-wall hold
30-50 double-unders
5 light Sotts press
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in 20:00
+
For 18:00:
1st minute: 5/3 muscle-ups
2nd minute: 10/6 strict handstand push-ups
3rd minute: 15 Russian kettlebell swings, 70/53
:60-:90 nose-to-wall hold
30-50 double-unders
5 light Sotts press
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in 20:00
+
For 18:00:
1st minute: 5/3 muscle-ups
2nd minute: 10/6 strict handstand push-ups
3rd minute: 15 Russian kettlebell swings, 70/53
-adjust EMOM gymnastics reps as needed BEFORE starting to ensure an achievable # across the board
HS holds complete (0:90 each time)skipped double unders due to the bum leg
Sotts press complete with PVC pipe (tried once with the 33lb bar – that was comical)
+
A. 65, 75, 85
B. 165 – something was wrong with my jerk today. Got 155, failed 170, then failed 165 twice before finally getting 165. Strange and annoying.
+
modified to:
3 ring dips
1 kipping HSPU - these need so much work it's not funny.
15 swings at 53
