11/28/16

28
Nov

11/28/16

Lift
Life
Every 2 minutes for 16 minutes (8 sets):
Push Jerks x 3 reps

*choose a weight that keeps speed with good technique

Fitness
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

Metcon

Life
Three rounds for time:
Row 500 Meters
10 DB Push Press
10 Burpees

Fitness
Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

Accessory
Bench Press 5-3-1+(75%,85%,95%)
Incline Flyes 3 x 10
hanging leg raises 3 x 10

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