TUESDAY

Warm-Up

2 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk

Every 90 seconds x 6 Sets

2 Reps @ 75%+

Extra Instructions / Points of Performance

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“He Had to Split”

Fitness

6-12-18-24

For Time:

Performance

12-18-24-30

Single DB Push Press

Alternating DB Snatch

Ab-mat Sit-Ups

Dumbbell: 22.5/15kg

Single DB Push Press 6/6, 9/9 etc…

Goals / Objectives / Notes

Goal Time Domain: 10:00-12:00

Time Cap: 15:00

Primary Objective: Complete each set of Ab-mat Sit-Ups Unbroken

Secondary Objective: Keep all sets of the Dumbbell to 3 sets or less

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 8/10