Warm up:
Strict Press + Slit Jerk
*Start with empty bar work up to starting weight for Push Press
Push Press:
Set of 10 reps
Set of 9 reps
Set of 8 reps………continue to a set of 1, increase weight every set
Jerk Recovery:
Use your last set of Push Press + 20lbs – 5 sets 2 reps
Workout of the Day
-Strength-
Dead-lift (%’s off 3RM)
73% x 5
83% x 5
93% x 5
*Complete sets on a 2 minute clock. No touch and go reps.
Barbell Hip Thrusts
45% (of 3RM Dead-lift) x 10 x 5 sets
*Complete sets on a 2 minute clock.
-Accessory-
Three sets:
Dumbbell Row x 12 each arm
Dumbbell Tricep Kickbacks x 12 each arm
*There is a 8 minute window in which the above work is to be completed.
-Conditioning-
Council Bluffs Free Week
As many reps as possible in 5 minutes of:
20 Push Balls, 20/14 to 10′
20 DB Snatch, 50/35
Rest 2 minutes
As many reps as possible in 5 minutes of:
15 Push Balls, 20/14 to 10′
50/35 DB Overhead Walking Lunge, 15 steps
* Single arm lunges
Omaha
As many reps as possible in 8 minutes of:
8 Handstand Push ups
8 DB Snatch, 70/50
8 Wall Balls, 20/14 to 10′
8 Bar Muscle ups
Post all results to Triib and/or comments
Nothing wrong with a little competition – it pushes us to be better.
