Wednesday, July 31
“The wall is your mind playing tricks on you. You just need to say, 'One more step, I can do this. I have more in me.' You'll be so proud of yourself once you push past your threshold.”
Kerry Walsh
Warm-up
2-3 Rounds, not for time, of:
1 Minute of easy jogging, biking or rowing
50 Double-unders, Single-unders or Jumping Jacks
10 Glute-bridges (empty barbell)
1 x Burgener Warm Up with empty bar (45/35)
(NTE 10:00)
Strength
As many reps as possible in 8 mins of:
Turkish Get-Ups, pick load
Athlete Instructions
Switch arm every 2 reps.
Push Press
10-10-10
Metcon
For time:
100 Single Unders
20 Power Clean & Jerks, 115/75 lbs
75 Single Unders
15 Power Clean & Jerks, 115/75 lbs
Strength B (can be done instead of metcon)
6x5 Power Clean + Jerk
50 ft Linear Bounding between clean sets
Accessory (Optional. Can be done in addition to above.)
Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking.
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking.
Cool Down
1-2 minutes
Hold 1-2 minutes.