Friday, 8/14
August 13, 2020
Programming Preview: Week of 8/17
August 16, 2020
Warm Up
3 Rounds Of:
10 Alt Spider Lunges
10 Supine Scorpions
10 Alt Samson Lunges
10 Jump Squats
Strength
Prep:
1 x 10 Strict Press
1 x 5 Dip + Drive
1 x 5 Push Press
1 x 5 Power Jerk
Every 2 Minutes for 18 Minutes (9 Sets)
Power Jerk
Set 1+2: 5 Reps @ 40 – 45% 1RM (Power Clean)
Set 3+4: 4 Reps @ 55 – 50%
Set 5+6: 3 Reps @ 60 – 65%
Set 7+8: 2 Reps @ 70 – 75%
Set 9: 1 Rep @ 80+%
Met Con
For Time (10 minute Cap)
30 Hang Clean & Jerks (135/105/75, 93/73/53)
*every time you drop perform a
400m Run
