7/9/15

THURSDAY

Strength: Split Jerk

  • Find your 1RM Split Jerk
  • 2 x 60-65%
  • 2 x 70-75%
  • 1 x 80%
  • 1 x 90%
  • 1 x 100% ++
  • Use as many attempts as needed to find your max
  • If you don't have an estimate to use for the percentages, just build up over your sets

WOD: 12 Minute EMOM

  • Minute 1: 40 Seconds of Double Unders
  • Minute 2: 40 Seconds of Burpees
  • Minute 3: 5 Push Press (Heavy - build up before the workout to a good 5 rep set)

Post-Workout:

  • 3 x 10 GHD Sit-ups