Thursday, March 6, 2014


Workout of the Day


Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…

An effective way to do this is to choose three exercises and do short skill sets.

Here is an example:

Three sets, NOT for time, of:
8-10 Handstand Push-ups or push-ups
1-2 Rope Climbs or several Pull-ups
40 Double-unders

Come with a plan…and execute it.

Complete the following for time:
100 Burpees (when you jump, pretend you’re reaching to touch an object 6 inches above your max reach)
At the beginning of every minute, complete 5 Thrusters (95 /65)

**Choose a weight that will allow you to complete every set of 5 Thrusters unbroken** 

Your goal should be to finish faster or get more reps than what we did last Thursday, which was basically the opposite of this: 100 Thrusters and 5 Burpees EMOM. Don’t cherry pick. Workouts like this are good for the soul. 

***20 minute cap***

Sounds about right: Meat and exercise key to aging well: study

Lydia Valentin hitting a 140 kg Clean in slow motion:

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