-Warm up-
10 minutes:
250 meter row
10 Thursters
10 Pull ups
5 minutes:
20 Wall balls
20 Russian twists
10 Explosive push ups
-Olympic Lifting-
Clean and Jerk – 5x2
Use a weight heavier than last week.
Complete on a 90 second clock.
-Strength-
Bench Press – 5@65%, 5@75%, 5+@85%
Add 5# to your training max, which is your 3RM from 4 weeks ago
Add 5# to your training max, which is your 3RM from 4 weeks ago
Super set with dumbbell row 3x8-10
-Conditioning-
7 minute AMRAP
3 Front Squat 135/95
3 Toes-to-bar
6 Front Squat 135/95
6 Toes-to-bar
9 Front Squat 135/95
9 Toes-to-bar
12 Front Squat 135/95
12 Toes-to-bar
Continue ladder for 7 minutes. Accumulate as many reps as possible.
3 Front Squat 135/95
3 Toes-to-bar
6 Front Squat 135/95
6 Toes-to-bar
9 Front Squat 135/95
9 Toes-to-bar
12 Front Squat 135/95
12 Toes-to-bar
Continue ladder for 7 minutes. Accumulate as many reps as possible.
-Cool Down-
Yoga Pose - cobra
Quad Stretch
Post all results to comments.
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| Niall, Norita, and Kyle getting work done. |
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