Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Strict Press (45/30lbs)
5 x Squat Jumps (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thruster (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
III. Mobility
Impact/Focus: PP/PJ/SJ Optional
I. Push Press x 5-4-3-2-1RM
II. Push/Split Jerk x 2-2-2-2-2RM
III. Push/Split Jerk x 2-1-1-1-1RM
Post sets/reps/loads to comments.
“Cou”
For time
Run 800m
7-6-5-4-3-2-1 reps of
Squat Clean (165/110lbs)
Burpees
Run 800m
Post scores to comments.
Skill Development
50 x Ring Rows (strict)
Then…
Against a 6:00 Running Clock
6 x Hollow Rocks (2ct)
:10+ Static Hold L-sits (Paralettes/Rings)
#125 x 2 Push Jerk
14:54
II. For Time:
Run 800m
7-6-5-4-3-2-1 reps of
Squat Cleab (65 lbs)
Burpees
Run 800m
Push Jerk: 80#
“Cou”
II/ 19:13 /75#
Dynamic/Overhead Lifts:
Push Press – 1RM @ 135# (3 completes) – new PR
“Cou” = 27:37
Option I … 115# squat cleans
Days like today I am disappointed in myself…
175x Split Jerk
Cou: 18:11 125#/ mask
175x Split Jerk
Cou: 18:11 125#/ mask
Overhead Lifts – Strict Press 1RM
65 5x, 85 4x, 95 3x, 105 2x, 115 2x, 125 1x PR!
Cou
105# Part II
20:03
actually did part I movement
Overhead Lifts – Strict Press 1RM
65 5x, 85 4x, 95 3x, 105 2x, 115 2x, 125 1x PR!
Cou
105# Part II
20:03
actually did part I movement