Wednesday 2-26-20

2-26-20

Warm up

3 Sets For Quality

300 m run

20 Single Arm Dumbbell Strict Press (10/Side)

30 Single Leg Lateral Box Step-ups (15/Side)

Strict Press Performed with Very Light Dumbbell

STRENGTH

Warmup Sets

4-6 Sets:

4 Deadlifts

4 Push Jerks

Complete 4 Deadlifts + 4 Push Jerks for each set as you gradually build up to your opening barbell weight (40-50% of 1RM Push Jerk)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

• We’ll use a single barbell for both movements in today’s Beast Builder

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

• Start your first set between 40-50% of your 1RM Push Jerk

• The goal here is to gradually increase loading as the overhead repetitions decrease

• With rest built in, we recommend pushing for unbroken sets of Push Jerks

• Use one barbell and change out the weight as you go

WOD

3 Rounds 15 min cap

400 m run

30 Box Jump Overs (24″”/20″”)

30 Double Dumbbell Power Cleans (50’s/35’s)”

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