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  • Writer's pictureMary Bozarth

Thursday 6/10

Strength

Power Clean & Jerk 2-2-1-2-2-1

Power Clean & Jerk waves: 2 @ 65% 1 RM Power Clean 2 @ 70% 1 @ 75% - rest 60-90 seconds - 2 @ 70% 2 @ 75% 1 @ 75%


Conditioning

Jeff Gordon

For Time: 30 Chest to Bar 20 Box Jump Overs (24/20) 10 Thrusters (155/105) 20 Box Jump Overs 30 Chest to Bar


Accessory (if time)

1 min quad smash (each side) 1 min calf smash (each side) 1 min banded overhead shoulder distraction (each side)

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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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