Wednesday 7-27-16

Wednesday, July 27 2016

Strength all levels

3 x 3 Push Press, 80-85% of 1RM phyf

4 x 2 Push Jerk, min. 85% of 1RM phyf

7 x 1 Split Jerk, start at 80% of 1RM and build pending form

Machine:

6 rounds at tempo

6 strict pull-ups

10 walking lunges

15 weighted sit-ups

Rx/COMP:

6 rds at tempo:

2 Bar MU

10 walking lunges holding 15/30# DBs

10 GHD Sit-ups

1) OTM for 12min

Odd – 4 HB Back Squat, near-ME ea set

Even – max reps CTB pull-ups for 20sec

2) Choose a 2 mile run at high tempo or a 15min bike at high tempo