A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
B.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
C.
Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.
These must be sprint sessions. Do not pace – instead, learn how it
feels to hit the throttle and hold nothing back…then rest 4 minutes and
do it again.
Rest until fully recovered, and then…
D.
For times:
Row 1200 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 800 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 400 Meters
155/105 lb Shoulder to Overhead x 15 reps
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