Workout of the Day
Gymnastics
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.
Conditioning
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: