Skill me!

From 0:00-3:00 (60%)
Clean and Push Press
Clean and Push Jerk
Clean and Split Jerk (Left)
Clean and Split Jerk (Right)
From 3:00-8:00
Any high level gymnastics skills
(Pegboard, rope climbs, handstand push ups, handstand walking, muscle ups)
From 8:00-11:00
@ 70%
From 11:00-16:00
Any high level gymnastics skills
(Pegboard, rope climbs, handstand push ups, handstand walking, muscle ups)
From 16:00-19:00
@ 75-80%
From 19:00-24:00
Gymnastics skills
From 24:00-27:00
@75-80%
From 27:00-32:00
Gymnastics skills
From 32:00-35:00
@ 75-80%

Perfect execution of the overhead lifts is the goal for the day so you can Clean from the Hang or the floor or power or Squat…

Use a weight for calculate off of that is somewhere BETWEEN your Push Press 1RM and your Push Jerk 1RM and keep the percentages manageable…

Move the barbell like its heavier towards the end of the workout instead of adding more weight to it once/if you hit the 80% range since SPEED KILLS in weightlifting and in life 😉

It’s your pick on the gymnastics skills to practice, but be safe with your choices and practice PERFECT positions…

Perfect practice makes perfect…

Justin VanBeek

Written by: Justin VanBeek

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