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  • Writer's pictureMary Bozarth

Friday 7/2

Strength

Power Clean + Push Jerk 3-2-1-3-2-1-1-1

Power clean + push jerk: 3 @ 65% 2 @ 70% 1 @ 75% -Rest 60-90 seconds- 3 @ 70% 2 @ 75% 1 @ 80% -Rest 60-90 seconds- 1 @ 80 % -Rest 60-90 seconds- 1 @ 80%


Conditioning

The Rescuers Down Under

3 Sets: 2 Rounds 10 Thrusters (95/65) 10 Chest to Bar Pull-ups -Rest 2:00 b/t sets-

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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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