Monday, July 25, 2016

MONDAY

(A) Back Squat 
1 x 3@75% + 1 x 1@85%
1 x 3@80% + 1 x 1@90%
1 x 3@85% + 1 x 1@95%
Perform a set of 3, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 9
9 x Pull Ups
9 x Front Squats: 40/30
30 x DUs

-THEN-
1000m run (5min cap)

EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single of complex in 10 mins
Then - 1x1@95% - 1x1@90% (% of HS)

(2) Push Press - Find a Heavy Single in 5 min
Then - 2 Sets x 3@75%
NOTE: A Pause Jerk is just how it sounds. Dip for your jerk & hold for 2 seconds with torso vertical, then complete the jerk. The 2nd jerk in this complex is to be done as normal.

2 comments:

  1. a. 77.5kg, 87.5
    82.5, 92.5
    87.5, 97.5

    2. 65kg Push Press

    Why does no one blog anymore? Boo-Urns!

    ReplyDelete
  2. A) 127.5, 145
    136, 153
    145, 161.5

    Extras:
    Pause Jerk 70, then 66.5, 63
    Push Press 85, then 63.5

    ReplyDelete