(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.
a. 77.5kg, 87.5
ReplyDelete82.5, 92.5
87.5, 97.5
2. 65kg Push Press
Why does no one blog anymore? Boo-Urns!
A) 127.5, 145
ReplyDelete136, 153
145, 161.5
Extras:
Pause Jerk 70, then 66.5, 63
Push Press 85, then 63.5