Tue Apr 14

Train/Move
6 Rounds of 90s on, 30s off:
24 Double-unders
12 GHD Sit-ups or 12 V-ups
8-12 Chest-to-bar Pull-ups

Janice Goes to Semifinals Extra Credit
3 Sets:
8 Tate Press
12/12 Single Arm DB OH Tricep Extension

4 Sets:
20 Tibialis Raises
12 Weighted Frog Jumps
15-30 Banded Face Pulls @ light band

Warm-up
3 Rounds:
10/8 Calorie Bike
30s Pronated Hang
6/6 Bottoms-up KB Press
30s Supinated Hang
10 Empty Bar Scap Press

Strength
4 x 10 Strict Press @ 60-70%

3 x 8-12 Ring Push-ups

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Stimulus
Strength: you can start lighter and build to 70% if needed. Focus is to maintain control of the bar, shoulder blade position, and midline stability - do not compromise these three for weight. Finish with ring or elevated push-ups

Train/Move: six AMRAPs with 30s of rest between. Select movements and a rep scheme that allows for at least one round to be completed each interval. Carry on where you left off.

Janice’s Extra Credit: Janice is competing at in-person Semi-finals in Del Mar, California next week and so the extra programming is to get her ready! Feel free to join her as she prepares to take on the fittest in the world in her age group!