February 29th, 2016

*If you are planning to repeat 16.1 today/tonight, I would recommend going with the plan we put forth on Friday, including 10-15 minutes of “cool down” on the bike or rower.

*If you are “one and done,” complete the workout for today, being careful to avoid any movements or loading that feel particularly sore or funky.  Our main goal over these 5 weeks is to have the best performance possible on Friday and/or Monday, so keep that in focus as you train over the course of the week

A. Three sets, not for time of:
Strict Muscle Ups x 2-4 reps
Handstand Walk x 10-15 meters
L-Sit x 30-45 seconds

B. Every 2 minutes x 8:
2 Power Cleans + 1 Split Jerk

Build in load over the 8 sets, but focus on being mechanically sound on all phases of the lifts

C. Three sets of:
Single Leg RDL x 6-8 reps/leg @3011
Rest 2 minutes between sets

*Nothing crazy here, weight-wise.  Good ROM, good glute activation, and no loss of lumbar extension.

D. Complete as many rounds and reps as possible in 10 minutes of:
4 Strict Pull-ups
6 Strict HSPUs
8 Burpee Box Jump-Overs (24/20″)