Fri 1-23-15

A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders

D.
Every two minutes, for 10 minutes (5 sets):
10 Burpees
10 Meter Hand-Over-Hand Sled Pull
(attach a rope to a sled, sit down with your legs out in front of you, and pull – weight the sled so that the pull takes approximately 45 seconds on the first set)

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3 thoughts on “Fri 1-23-15

  1. A. 225 – happy with this considering the last couple of weeks with the shoulder
    B. 350 x 7 reps – these felt awesome until I stopped on rep 8 just a little too long
    C. 2 + 9. Last set of HSPU took 90 seconds
    D. sled @ 140 across, could’ve gone a little heavier

    Supplemental (i.e., I was bored between classes at Lemmon and likely won’t get to train tomorrow):

    15 minutes moving: 50m single hand (each hand) farmer carry @ 105, 8-10 bent over rows (135), 3 attempts max free handstand. 6 sets with some solid handstands.

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