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  • Writer's pictureMary Bozarth

Friday 2/19

Strength

Push Jerk 5x3

Push Jerk: - 2x3 reps @ 65% 1RM Jerk - 3x3 @ 70% 1RM Jerk * rest 60 seconds between sets *

If athletes don’t know their max have them build over the sets (not to a max)

Conditioning


Open 17.1

For time 10-20-30-40-50 Dumbbell Snatches (50/35) *15 Burpee Box Jump overs (24”/20”) after each round - 20:00 Time Cap

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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