Tuesday 041817

Strength Focus
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%
AND
4 Rounds
10 Dumbbell Bench Presses
Rest :45 sec
10 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count)

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
AND
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets

Cardio/Endurance Focus
5 x 1 Mile Bike
Rest 3 Minutes between sets