Split Jerks then Swings, HSPU, and more!
TUESDAY Strength Split Jerk [wmv][mov] Every 45 seconds for 5 sets complete 3 Split Jerks @60-70% of 1repmax. Work on driving under the bar fast with good footwork. Reps are at 0:00 - 0:45 - 1:30 - 2:15 - 3:00.
Condtioning Group A 5 Rounds Of: • 50 Jump Rope Singles • 10 Kettlebell Swings (#55/35) • 2 Wall Climbs
Rest 2 minutes
5 Rounds Of: • 50 Jump Rope Singles • 10 Kettlebell Swings (#55/35) • 1 Wall Climb
Then with no rest run 400 meters.
Group B 5 Rounds Of: • 20 Double Unders • 10 Kettlebell Swings (#55/35) • 3 Handstand Push-ups
Rest 2 minutes
5 Rounds Of: • 20 Double Unders • 10 Kettlebell Swings (#55/35) • 1 Handstand Push-up
Then with no rest run 400 meters.
Group C 5 Rounds Of: • 25 Double Unders • 10 Kettlebell Swings (#70/55) • 5 Handstand Push-ups
Rest 2 minutes
5 Rounds Of: • 25 Double Unders • 10 Kettlebell Swings (#70/55) • 5 Handstand Push-ups
Then with no rest run 400 meters.
Handstand Push-up Efficiency