ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3 (85% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post scores to comments.
“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m
In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)
Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps
Post rounds/reps completed to comments.
Split Jerk: 195#.
“Red Seven”: 3+2 Rx.
Push Jerk: 75#
Red Seven: 2+9 (60#)
Split Jerk: 155#
“Red Seven”: 2+14 Rx+ (800m: 3:57 / first time doing 24″ since my box jump mishap!)