05/09/2017

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.” –Joe Manganiello

Tuesday

Pre-Class Strength Training

Tall Jerk 2 x 3

Jerk Balances 3 x 2

E2MOM 8: 3x Split Jerks w/ 2″ Pause in Dip and Receiving [@60%]

E2MOM 8: 2x Split Jerks w/ 1″ Pause in Dip and Receiving [@75%+]

In-Class Session

Gymnastics Strength Skill

4 sets:

5-8 Weighted Chin-Ups / Assisted Chin-Ups w/ Band

5 – 8 Deficit Strict HSPU / Box Assisted HSPU

Workout of the Day

EMOM 15:

Min 1:  12x One Arm Alternating KB Snatches + 6x Burpees

Min 2: 40x Double Unders (60 singles) + 6x Burpees

Min 3: 20 – 12 Calorie Row

*Scale Burpees to Fit in Minute Timeframe if Needed*

Post-Class Accessory Work

3 sets for Time:

5-10x Strict Pull-Ups

20m OH Yoke Walk

40m Heavy Farmers Carry

Rest 90-120 Seconds