Tuesday, October 2, 2012

2012-10-017804

Workout of the Day

Before Class or In Warm up:
2×5 swings in very bottom of dip on p-bars (rx) or hold bottom of dip on p-bars or gravitron (scaled)
Accumulate 1 minute handstand hold against wall, stomach towards wall on parallettes (rx) or floor (scaled) or legs on box (scaled)

Strength:
In 20 minutes work up to a heavy single Power Clean and Push Jerk (no Split Jerk).

Conditioning:
9-7-5
Muscle-ups (if needed, substitute with ring pull ups and dips, rather than bar pull ups)
Clean and Jerk (185/135 lb)

 

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