Oct. 19, 2016

Warm Up: 
600 m Row or Run
4 min Bike

Mobility

Row 500 & 10 Spiderman elbow touch & reach

Barbell:
5 - Good Mornings
5 - Back Squat
5 - Elbow Rotations
5 - Strict Press
5 - RDLs
5 - Front Squats

Strength: 
Jerk - From Rack
Tall Jerk

WOD:
Split Jerk
3 reps @ 70%
2 reps @ 75%

then

(Go up 5 to 10 each time)
1 @ 80%
1 @ 83%
1 @ 86%
1 @ 89%
1 @ 91%
3 @ 70%

After: Foam Roll & Bar Hang


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