Friday 08142015

TVC very own Athlete Justin Bartle cruising through a new Split Jerk PR. The progress he has made since I first met him has been astonishing. For anyone looking for his super secret formula, it’s pretty simple: he put his head down and works. He surrounds himself with top notch training partners… Sara Sater, Andrew Ramirez, David Castro, Priyesh Patel and the TVC IronGrip Crew community, and he cleaned up the things he knew were holding him back. Justin is proof that your search for the secret ingredient to reaching your goals probably lives right in the mirror.

BB Gymnastics:
1) 3X3 – Snatch from Blocks @ Power Position (High Hang) (no misses)
2) 3X2 – Clean & Jerk from Blocks @ Power Position (High Hang)

Strength:
1) Deadlift – Warm up set, 5@75%, 3@85%, 1@95% or ME
2) 4X3 Close Grip Bench Press (hands 12″ apart) – AHAP
3a) 3X8 Strict Pull ups
3b) 3X8 GH Raise – (no swing, start from a position parallel to the floor)

Met-Con:
‘Open Workout 11.2’
15-Minute AMRAP of:
9 Deadlifts (155#/100#)
12 Push-ups (Hand Release)
15 Box Jumps (24″/20″)

Conditioning:
For time:
40 KB swings (70/53)
40 Lateral bar burpees
40 Front squats (155/105)

Full Throttle Work:
4 Rounds
*80′ Sled push (heavy)
Rest 3 minutes

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