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…