Wednesday 06 April 2016

A.
Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)

B.
Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2 minutes between sets

C.
Every minute, on the minute, for 10 minutes, complete the following:
3x Thruster (50/ 30kg)
6x CTB Pull-Ups

Bar must be taken from the ground.  The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 20s, 25s, 30s, . . . . Focus should be to be smoother and faster each set.  If it is taking you more than 40 seconds to complete the round, then drop weight or mod the pull ups.