Sessions @ 8,12.30
5rds - Ev 5 min
Row 400
5 HPC
5 Front Squats
5 Clean and Jerk
5 Jerk
A)135/85, B)115/75, c)95/55, RX+)155/105
Sessions @ 8,12.30
5rds - Ev 5 min
Row 400
5 HPC
5 Front Squats
5 Clean and Jerk
5 Jerk
A)135/85, B)115/75, c)95/55, RX+)155/105
Sessions @ 7,8,9,10
Back Squat
Aggressive
5-5-5-5-3-3@60,70,70,70-75,80,85
Metabolic
10-10-8-8-8@50,55,60,65,65
Structural
5-5-5-5-3-3-3 2112 (reset each rep at top)
Team
100/87/75 Cals on Bike
100 Deadlifts A)185/135, B)155/105, C)115/65
100 HSPU/ DB P Press 35/20
Gymnastic Option at end
120 ft HS walk - 20 ft increments
Rest Day!
Open Gym Sessions @ 5.30-7, 11.30-12.30, No OG on Fri Eve
1000 M Row
then,
21-15-9
HPC 95/65
Jerks
then,
Row 1000