7/9

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

C.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.

Three sets for max reps of:

30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Push-Ups

30 seconds of Rest

A) Done (2 sets)

B) 135

C) 185, 225, 250(1,f), 275, 245(power jerk), 245(power jerk)

-Cut it after set 6. After the first single I decided to go to power jerks instead.

D) HSPUs- 21,12,12

Dips- 16,10,8

Push-ups- 13,11,15

-Last two movements are very weak for me.. still