Thursday 011317

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Todays Recommendation: Push Jerks & Pick 1 other you need most

Strength Focus
Push Jerk
Work up to a heavy set of 5 Push Jerk from the floor.
Then
30 reps for time in sets of 5 - must drop the bar - @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.

Skills
4 Rounds
10 Clean and Jerks (135/95lbs)
15 Chest to Bar Pull Ups
Rest 1 minute

Cardio and Endurance Focus
2 Rounds
3 Mile Assault Bike
Rest 5-10 minutes

Gymnastics Focus
For Time 60 Handstand Push Ups
Pick your rep scheme:
30 x 2
12 x 5
6 x 10
10-9-8-7-6-5-5-4-3-2-1
*Whichever you pick, stick with it the whole time.
**Modify if unable to do a HSPU head to floor - instead do:
Press
Accumulate 20 Reps @ 75% of 1 RM
3 x 15 Banded Pull Downs

 

Coach Steve