Tuesday, July 17th

A. CONDITIONING
7 Sets
6 Minutes Bike (same pace as last week)
-Rest 2 Minutes-

Goals:
-Same score every round
-We are trying to make this pace feel as easy as possible, relax and breath into the movement.
-You should feel like you can do 3 more sets

B. NC60
Smooth/fast singles on clean; small sets on push-ups. Should feel like you can hold the pace for 15-20 min.

C. BIAS WORK:
STRENGTH
EMOM x 10 Minutes
2 Split Jerks (Start 50% and build by feel)

*use EMOM to warm-up for main set

5x3
Split Jerk (rest 1-2 min between sets, moderate load +5# from last week)

Goals:
-Stay mid-foot in the dip
-Catching in the split with balance (no wobbling or pressing out)

GYMNASTICS
For Quality
EMOM x 10 Minutes
2 Strict Parallette HSPU + 4 Strict C2B

-Rest 5 Minutes-

EMOM x 10 Minutes
4 Strict C2B + 3-5 Strict HSPU

Goals:
-Perfect reps (core tight/feet together)
-Breathing with the movement

CONDITIONING
80 WB (14/10)
-Rest 2 Minutes-
60 WB (20/14)
-Rest 2 Minutes-
40 WB (30/20)

Goals:
-Breathing with the WB
-Bouncing out of the bottom of WB
 

NCFIT