1) Split Jerk 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1- build towards a max for the day in 4 lifts
2) 10 Rep Heavy deadlift- not a max you should be able to do 12 reps. Hit a few sets of 6s and 8s working up to the 10 rep
3) If you have pushed back your gymnastics do a quick 12 minute EMOM
Min 1: L-sit hold
Min 2: Strict Weighted Pull-ups
Min 3: Strict deficit HSPU
-rep scheme is up to you, you can extend it out to 15 minutes to get your reps in
4) 10 minute AMRAP
5 Power Snatch (115/75)
11 Deadlift (115/75)
7 GI Janes
No comments:
Post a Comment