GROUP WARMUP
2 sets -
5 glute bridges with :10 hold
5 plate squats
5 overhead plate stretch
5 Russian kettlebell swings
+trainer led barbell warmup
BARBELL CYCLING TECH
EMOM (Every minute on the minute) for 3:00
5 muscle clean @30% (touch and go)
Rest 2:00
EMOM for 3:00
4 Muscle/Power clean @40% (touch and go)
Rest 2:00
EMOM for 3:00
3 power cleans @55% (singles or touch and go)
Rest 2:00
EMOM for 3:00
2 Power Cleans @65-70% (singles)
MUSCLE UP/HANDSTAND PROGRESSION
3 sets -
3 sets:
5 Box muscle up transition drill
https://youtu.be/SqWNEmK9oek
5 Eccentric-focus handstand push-ups (3 seconds down, reset)
MOBILITY
2 sets -
:30 each way banded hamstring stretch
:30 each side couch stretch
Mindset Monday
Strength does not come from physical capacity. It comes from an indomitable will.
– Mahatma Gandhi
19.1 is in the Books
Great job to everyone. Make sure to submit your scores by 8 p.m. tonight!
