“It’s not about perfect. It’s about effort. And when you implement that effort into your life every single day, that’s where transformation happens. That’s how change occurs. Keep going. Remember why you started.”
Warm-up
Spend 2 minutes in Z1
Then 3 rounds of Cindy
15 air squats
10 push-ups
5 pull-ups
Gymnastics Test Day
Max effort sets –
Push-ups
Pull-ups
These tests are going to be very important as we move forward. Please take a look at the “benchmarks” sheet up front. Both are max effort, unbroken sets. But should be technical maxes. Not shitty form maxes. Review the standards and understand that you can rest in the movement (top of the push-up and bottom of the pull-up) but that’s it. Once form goes, you are all done.
Push-ups:
Beginner – 20m/20w with raised hands
Intermediate – 40m/40w with raised hands
Expert – 65m/30w
Elite – 100m/65w
Pull-ups: These numbers are for strict pull-ups
Beginner – 3m/20w jumping
Intermediate – 15m/1w
Expert – 30m/12w
Elite – 40m/28w
WOD
“Vallet Parking”
4:00 AMRAP
10/8 cals AB
10 T2B
10 squat cleans (115/75#)(95/65#)
Rest 1:00, x4
*Pick up right where you left off, do not start over!
Real long WOD. Create a plan A and a plan B. Make sure you warm up for this one and do not make your first squat clean/T2B the first one in the WOD.
Cool Down
Spend 5 minutes on recovery
