7/30/15

THURSDAY

Strength: Pressing

  • Push Press:
    • 3-3-3
    • Build to a heavy 3
    • Stay around 85% of your 1RM relatively
  • Split Jerk
    • 2-1-1-1
    • 80%-85%-90%-95%
    • Not a max day, stay at the percentages of 1RM

WOD: 12 Minute EMOM

  • Minute 1: 40 Seconds Max Double Unders
  • Minute 2: 40 Seconds Turkish Get-ups
    • Rotate Arm each time
    • Choose your own weight that you are comfortable with
    • Work on Form
  • Minute 3: 40 Seconds Hollow Hold
    • Accumulate as much time as possible in the 40 seconds

Post-Workout:

  • 3 x 8 Dragon Flags
  • 3 x 8 Scap Pull-ups