7/23/15

THURSDAY

Strength: Pressing

  • Push Press:
    • 4-4-4
    • Build to a heavy 4
    • Stay between 80-85% of your 1RM
  • Split Jerk:
    • 2-2-1-1
    • Build over the course of the 4 sets
    • 75-80-85-90% of tested 1RM

MetCon: Recovery Row

  • 4000 Meter Partner Row
    • Switch every 500 Meters
    • If needed recovery, row at about 75-80% effort
    • If fresh, then row for time with partner
    • If you have been here Monday, Tuesday, and Wednesday, this a good day to take it light and go at an easy pace; 1RM Snatch and Clean on Friday

Post-Workout:

  • Recover: Stretch/Foam Roll/Mobility
    • Focus: Hips/Legs/Shoulder