Tuesday 12-3-19

Warm up

2 Sets

30 Seconds Each

Row

PVC Pass Throughs

Overhead Circles

Walkouts

Active Samson

Spiderman + Reach

Primer

3 Sets:

5 Inchworms

200′ Single Arm Overhead Carry (Change Every 50′)

Push Press

10RM

• Setting a weightlifting baseline today with a 10RM Push Press

• Take the bar out of the rack for these reps

• It may be helpful to follow the following sets when building:

* 5-6 Sets: 5-7 Reps

* 2-3 Attempt: 10RM

• Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts

• We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

• Rest as needed between sets to maintain quality

WOD

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees

PUSH JERKS

• Choose a weight for that you could complete the 21 reps unbroken when fresh

• This should be a weight you should have to break more than twice during the workout

• The barbell will come from the floor here, not from a rack, so that you can burpee over the bar

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.