Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups (2ct)
III. Mobility
Impact/Focus: Push/Split Jerk
Prepare as necessary before aggressively seeking a new 1RM Push/Split Jerk.
Warm-up Sets: 3 x 40%, 2 x 50%, 2 x 60%
Push/Split Jerk: 1-1-1-1-1RM
Post sets/reps/loads to comments.
“Phelociraptor”
For time
21-15-9 reps for time of
KB Push Jerk (32/24kg)
Box Jumps (24/20’’)
Ring Dips
Post scores to comments.
Skill Development
Work through 1-2 of the following options
I. 5-3-7-3-5 x L-sit Chin-ups
II. 8-8-8-8 x Toes-2-Bar/K2E’s
III. 3 sets of >:10 x L-sit
Push Jerk 83#
“Phelociraptor”
30#DB/static dip banded/12″ bumper box
17:17
Push Jerk 1RM 205 x 1
Raptor 14:06
185lbs
Phelosciraptor
12:43 (Type II)
Push Jerk: 135
Rptor or was it Rapture? 12:48 w/35#/24″/RD’s