Performance -

PERFORMANCE - 26 de FEVEREIRO

Warm-Up.

Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

B.
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.


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