Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, 2 x 15 air squats w/hip circle w/spiderman stretch between sets, 2 rounds of: 10 shoulder rolls + 5 strict press + 5 push press + 5 split jerk + twisted cross stretch (30 sec each side)
3 Sets @ 80-85% of 1RM Strict Press
1 Strict Press + 1 Push Press + 1 Split Jerk
3 Sets @ 85% of 1RM Push Press
1 Push Press + 1 Split Jerk
3 Sets @ 85% of 1RM Split Jerk
1 Split Jerk
We are looking for a Sub threshold to Super threshold effect here. In the first piece you should work to a HR that is stabilized at 90% of threshold. During you min rest work on collecting as much oxygen as possible pulling with your diaphragm and driving your HR down as low as you can. During the second piece you start slow and consistent but finish at super threshold/lactic deflection point. Immediately work on the recovery breaths. Don’t lay on the ground.
3 Rounds of:
21 Row Calories
15 Hang Muscle Snatch (this should be a moderate weight that you can do unbroken)
21 Row Calories
15 Toes to Bar (unbroken)
*Rest 1 minute
9 BMU -> This is a an unbroken set if you cannot do 9 do what you can then do CTB
21 Row Calories
15 Burpees
21 Row Calories
*Rest 2 minutes between rounds. Women row 18 calories.