STRENGTH
Three sets of the following:
8-10 Strict Pullups or 5 Negatives
8 1-Arm DB Rows (8 per arm)
20 Unbroken Pushups (use a progression where you can go unbroken)
METCON
4 Rounds for Time:
50 Doubles (start by kids room)
Burpee Broad Jump Down (25 M)
10 Push Jerks (down by office)
Burpee Broad Jump Back (25 M)
Fitness: 95/65
Performance: 135/95
Open: 155/105
Coach’s Tip: Start the day off with some Accessory Work for both our Gymnastics cycle (pushing) and our Deadlift cycle (pulling). As always, perfect form over volume and/or weight. Finish the day off with a very different (but fun) style of workout with some jumping and pushing. Pick a weight for the Push Jerks that you can do unbroken even if you have to rest in the front rack position for a few seconds.
New dad Jesse S. rocking the barbell…
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