A. Alternate Emom x 12 (ascending weight)
Goal is to build a heavy Jerk or Max (only if you feel good)
1. Jerk Dip x 2 reps (always 5-10kg above jerk)
2. Jerk 1-2 reps
B. Skill/ Strength
Test choose from :
1. Try to make a muscle up
2. 10 reps or 20 or 30 rep Muscle ups for time
3. 45 ring dips for time
C. Conditioning
5 rnds of
30 sec Dead Lift (50%)
30 sec Box Jumps
30 sec Rest
Rest and Row @ at an aerobic pace 2000mt
D. Accessory work
False grip on rings accumulate 90 sec
Hollow rock accumulate 2 min
Hyperxtension ismoteric hold accumulate 90 sec with light weight behind back
Goal is to build a heavy Jerk or Max (only if you feel good)
1. Jerk Dip x 2 reps (always 5-10kg above jerk)
2. Jerk 1-2 reps
B. Skill/ Strength
Test choose from :
1. Try to make a muscle up
2. 10 reps or 20 or 30 rep Muscle ups for time
3. 45 ring dips for time
C. Conditioning
5 rnds of
30 sec Dead Lift (50%)
30 sec Box Jumps
30 sec Rest
Rest and Row @ at an aerobic pace 2000mt
D. Accessory work
False grip on rings accumulate 90 sec
Hollow rock accumulate 2 min
Hyperxtension ismoteric hold accumulate 90 sec with light weight behind back
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