Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

2 Steady Rounds:

15 Dumbbell Push Press

30 Calorie Bike

10 Toes to Bar

Metcon

Metcon (Time)

2. Conditioning

3 Rounds:

Run 400m

15 Clean and Jerk 135/95lbs

Strength and skill

Split Jerk (5×3)

3. Strength

Split Jerk 5×3

Perfect reps only

Triples can be successfully done between 70 and 90%

Gymnastics

gym

4. Gymnastics

5 Rounds:

Row 20/15 Calories

1 Max Set of Toes to Bar

Rest :60

Mobility

Accessory work

5. Accessory

EMOM for 10 Minutes

1 Heavy Strict Press

Build to 90%+ over the 10 minutes