Sunday, March 16, 2014

Saturday March 8th




Session 1: 

45 min. Row


Session 2:

Close Grip Bench Press: 9x3 EMOTM @ 105lbs + Orange Long Band.

Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: 12x2 EMOTM @ 55% of 1RM + Purple and Orange Band

Jerk Complex (2 Jerk Dip, 1 Jerk): 7 sets. 

Every 75 seconds for 10 sets: 1 Clean and Jerk 153>

20 minute EMOTM: Odd, alternate 4-5 Muscle-ups/8-10 Toes-to-bar, Even, 8 Wall Balls @ 16lbs

6 rounds @ Aerobic/Steady Pace: 12 Thrusters 95/65, 12 Burpees (Cycle through Burpee-to-target, Burpee Lateral Bar Hop, Bar Facing Burpee)

Reverse Hyper: 3 x 20. Rest 90 seconds.




No comments:

Post a Comment

Post a Comment