Hulk
Strength
10 Min to Find x2 Split Jerk
Split Jerk (1×2)
During your rest between sets, perform:
Tall cleans + jerk balance + press in split: (1+1+1) x3
Tall cleans + jerk balance + press in split: (1+1+1) x3
Metcon
Metcon (Time)
30 Chest to Bar Pull Ups
30 Back Squats (95/65)
30 Back Squats (95/65)
-at 5:00-
15 Bar Muscle Ups
15 Back Squats (135/95)
-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (175/115)
Finisher
Metcon
11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)
3×10-12 Dumbbell incline bench press (Heavy)
3×15 Barbell Skull crushers (moderate/heavy)
3×10-12 Dumbbell incline bench press (Heavy)
3×15 Barbell Skull crushers (moderate/heavy)
Snatch (3-2-1-3-2-1-1 – Off blocks *above Knee)
Off The Blocks (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
Power Clean + Jerk (3-2-1-3-2-1-1)
Power Clean + Jerk
Above the knee off Power clean (Off the blocks) + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
Conditioning
Metcon (Time)
3 Sets
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
Metcon (Time)
50 dumbbell shoulder-to-overheads (50/35)
50 dumbbell deadlifts (50/35)
50 GHD sit-ups
100 single-arm dumbbell overhead squats (50/35)
50 GHD sit-ups
50 dumbbell deadlifts (50/35)
50 dumbbell shoulder-to-overheads (50/35)
50 dumbbell deadlifts (50/35)
50 GHD sit-ups
100 single-arm dumbbell overhead squats (50/35)
50 GHD sit-ups
50 dumbbell deadlifts (50/35)
50 dumbbell shoulder-to-overheads (50/35)