A. 4 x 1 Power Jerk, 1 Split Jerk 75, 85, 95, 105# (need to push myself a bit more on these lifts) rest 2:00
B. 3 x 6 Push. press 85, 90, 95#
C. 3 x 6 OHS (light and fast 45#, not sure how fast, but definitely light)
D. 3 x 10 Powell Raises (more challenging than I thought it would be used a 10# DB)
Then
10:00 (80% effort)
25m Prowler (90# had to take it outside)
10 Russian KB Swings (32kg)
10 Burpees
6 Pull ups
Rounds - 3 + 25m + 5 Swings
1 comment:
Sharon - I agree on the split jerk - if you are able to push press 95 6 x, I think you can probably SJ 120 in this particular scenario. See if you can push it a bit next week (plenty of warm up btoh upper and lower, including lot of air squats and air "splut jerks" to help get your body feeling fast - jerk footwork, where you tighten your chest up, go up on your toes then drop into a split is really helpful.
Pat
Post a Comment