October 4th, 2017

Wod
E5M for 20min (4 sets)
200m Run
12 C2B Pull Up
10 Deadlift (315/215)
***Push yourself on the DL weight. Doesn't have to be UB, but should be a weight you can move steadily. Very similar to a previous workout, but we are swapping in pull ups

Lift
Full Clean + Push Jerk + Split Jerk
5 TNG @70%
3 TNG @75%
1 @ 80%
1 @85%
1 @87.5%
1 @90%
3 Strict Deficit HSPU between sets
**Goal is Consistency in mechanics and to maintain the hieght of your pull each time.
On the jerk focus on a smooth solid landing each rep with no movement. Focus on landing with a bent back knee.
 

Skill
15 mins Handstand walk drill
**Start with a 1 second hold then a 10 ft walk, then go to 2 seconds 10 ft, 3 seconds and so on

Connor MartinComment