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10.06.2016

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fullsizerender-57Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5

Notes: Athletes should plan to work either the Push Jerk or Split Jerk throughout both the warm-up and working sets. Not both.

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“GHD Annie”
For time
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups

Notes: Those not doing GHD sit-ups will perform Abmat sit-ups with their feet anchored by dumbbells.

Post scores to comments.

Samy Daghir

3 thoughts on “10.06.2016”

  1. “Split Jerk 5s”: 115 x 5 (125 x 1 then Fail)
    “GHD Annie” :
    Modified DUs :
    25 DU + 50 SU + 50 GHD
    20 DU + 40 SU + 40 GHD
    15DU + 30 SU + 30 GHD
    20 DU + 20 GHD
    10 DU + 10 GHD
    17:38

    Reply

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