Friday Dec 10

Split Jerk

Warm Up

2 Sets

300 m Row

10m Bear Crawl

3 Sets

5/5 Single leg assisted squat

5 Pike pull on rower

5 BTN Push Press

5 Pause Jerk

Strength

Split Jerk

3 Rounds

7 @ 70%

5 @ 72.5%

3 @ 75%+

 

Rest 2 min between rounds

Workout

RX+

5 Rounds

20/16 Cal Echo

10 Devils Press 22.5/15

RX

5 Rounds

20/16 Cal Bike

10 Devils Press 22.5/15

SC

5 Rounds

20/16 Cal C2

10 Devils Press 15/12.5

Fit

5 Rounds

20/16 Cal C2

10 Devils Press 12.5/10

Extras

Engine Building

500 Cal on Bike

Accessory Work

8 x 4 Depth Jump + Box Jump

8 x 5 Pendley Row

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.