Heavy, maybeeee new 2RM day and let’s keep working pressing skills!

The barbell should move up to the best for the day, but the gymnastics work shouldn’t be taken to any failure point, but make your sets challenging, but doable each time…

As always keep safety in mind… If you don’t have the strength and control don’t add speed to the movement by kipping, instead keep working strict positioning throughout this one…

0:00-2:00
2 Hang Squat Cleans + 2 Squat Cleans @ 55%
2:00-7:00
Strict HSPU skill work/strength work
7:00-9:00
2 HSC + 2 Squat Cleans @ 70%
9:00-14:00
Strict Bar or Ring Dip Skill/strength work
14:00-16:00
1 HSC + 1 Squat Clean @ 80%
16:00-21:00
Kipping HSPU skill (If they have control & strength otherwise more work on strict)
21:00-23:00
1 HSC + 1 Squat Clean @ 85-90%
23:00-28:00
Kipping Dip practice or more Strict work
28:00-30:00
1 HSC + 1 Squat Clean @ 90%+
30:00-32:00
1 HSC + 1 Squat Clean @ 90% +
(Record breaking set if they are feeling good otherwise same weight as minutes 28-30:00)

Record would be anything above 96% for 2 reps…

Friday!

Justin VanBeek

Written by: Justin VanBeek

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