Wednesday 10.13.21

Warm-up:

Coaches Choice

Strength:

Jerk
Build to a heavy 1Rep

[7 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate
1set x 3reps: 60%-70% Range
1set x 2rep: 70%-80% Range
1set x 1rep: 80%-90% Range
1set x 1rep: 90%+ Range

Jerk can be Push or Split

Aim to increase weights on all sets compared to 8.16.21

Scaled: Movement
Push Press or Shoulder Press

Conditioning:

4 Rounds
20 Box Jump Overs
15/12 Cal Bike/Ski
10ea SA DB Hang C&J

Rx’d:
35#/20#
24″/20″ Box

Rx’d+:
50#/35#

Rx’d++:
65#/45#

Scaled: Reps
4 Rounds
14 BJO or Step-over
12/9 Cals
7ea C&J

Scaled: Weight
25#/15# or lighter

[20min Cap]