December 29, 2022 – Performance

PERFORMANCE 

Warm-Up.

One set of:
Run x 400m
Passive Hang on Pull-up Bar x 30 seconds
Kip Swing x 10 reps
Dive Bomber Push-up x 10 reps
Single Arm Dumbbell Push Press x 10 per side

Followed by…

Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then…

A.

Every 90 seconds, for 18 minutes, complete (12 sets):
Jerk Dip + Jerk x 1 rep @ 75-80%

B.

For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar

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