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Wednesday 08.08.2018

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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Toes-2-Bar
7 x Burpees
10 x Hollow Rocks
III. Mobility

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

Push/Split Jerk 2-2-2-2-2-2 (+10lbs from last)

Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week.

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“Plankees”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar
10-10-10-10-10-10-10-10-10-10 x Burpees (No push-up) aka “Plankees”

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Katelyn

2 thoughts on “Wednesday 08.08.2018”

  1. And in Milwaukee – we did this:
    “Hot Sauce” 4 x 3:00 AMRAPs – Rest 3:00 Between
    AMRAP 1:
    21/16 Calorie Row
    21 Burpees over the Rower
    Max Overhead Squats 75/55#
    AMRAP 2
    18/14 Calorie Row
    18 Burpees over the Rower
    Max Overhead Squats 95/65#
    AMRAP 3
    15/12 Calorie Row
    15 Burpees over the Rower
    Max Overhead Squats 115/80#
    AMRAP 4:
    12/9 Calorie Row
    12 Burpees over the Rower
    Max Overhead Squats 135/95#
    0/1/4/10 @ 65#/75#/85#/95#

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