Cornerstone Barbell Club – CornerStone Training


Warm-up (No Measure)

1. Warm-up

:30 HS Hold

Row 250m

15 Light Push Press


Metcon (Time)

2. Conditioning

3 Rounds:

Run 800m

21 Hang Power Cleans 135/95lbs

Strength and skill

Push Jerk (5×3)

3. Strength

Push Jerk 5×3

Perfect reps only

Triples can be successfully done between 60 and 90%


ring dips (7×10)

4. Gymnastics

EMOM for 10 Minutes

7 Strict Ring Dips

(Add DB between legs if increased difficulty is needed.)

Accessory work

. Accessory

Upper Body Stability Accessory Plan

Week 5 Day 2