Endurance, Barbell Club & Gymnastics

Wednesday




Endurance

A. Every 4 min for 16 min: AB 25/20 cals

B. Every 90s for 6 sets: Run 200m



Barbell Club

A. Tall Jerk – 8×3

B. Power Jerk – 6×3 @70-75%

C. Push Press – 6×3 @60-65%

D. Jerk Dips – 5×3 @100% of Clean

E1. Lateral Shoulder Raises – 3×12 E2. Seated Weighted Shoulder Holds – 20 seconds



Gymnastics

A. Tempo K2C 4×5

B. Leg Raises on Rings 4×6-8

C. Bottom Up Pistols 4×5

D. Pencil Squats 4×10