Monday, June 25, 2012
MAX EFFORT MONDAY
(A) Pistol Squat (10min)
Work on OHS Bar Pistols or Work Progressions on Standard Pistols
(B) 3 Sets of Jerk Complex + Pullup Complex
3 x Push Jerk + 1 x Split Jerk
THEN IN BETWEEN SETS
Perform 5 x Strict Pullups + MAX Effort Kipping Pullups
Note: Strict Pullups are unbroken, then straight to Kipping.
*See Coach for scaling
(C) 3 Rnds of Every 2:30 perform
400m run + 15 KB Swing 24/16
*Record remaining time left for each round & that's your score. MORE time = Good in this one kids.
Note: If your 400m time is > 1:45, take a stop watch & run 52 seconds then run back.