Warm-Up

2-3 Sets, For Quality
1:00 Cardio Choice
10 second Hollow Hold
10 Tuck Ups
2 Wall Walks + 20 second Nose to Wall Handstand Hold
5/5 Bottoms Up Kettlebell Press
5/5 Kettlebell Windmill

Barbell Primer:
3 Sets, Building weights as primer prior
2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)
2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“He Had to Split”
For Time:
6-12-18-24
Dual Dumbbell Push Press
Abmat Sit-Ups
Dumbbells: 2x (50/35lb, 22.5/15kg)

Level 2 and 1, adjust DB weight
Goal Time Domain: 5:00-7:00
Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken
Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 7/10

Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep.
PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations