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Wednesday July 26, 2017

25
Jul

Wednesday July 26, 2017

Mobility/Activation: 2 rounds of

  1. 5 press in split
  2. 5 jerks with pause in split

 

Strength: Pause Split Jerk (2s)

 

work to a heavy single pause jerk. 2s pause in the split (no pause in the dip/drive)  before starting to recover the feet. If you cannot pause, the weight is too heavy.

 

then,

 

95% x 1

90% x 1 (% of heavy single reached for the day)

 

Conditioning: AMRAP in 10:00

 

6 muscle ups

12 shoulder to overhead

15 box jump overs

 

F: ring row; 75/55; 24/20 step ups

P: pull up; 95/65; 24/20

C: bar or ring mu; 155/105; 24/20

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