
Wednesday, 9/9
September 8, 2020
Friday, 9/11
September 10, 2020Warm Up
3 Rounds
10 Hips To Wall
8 Pause Squats
6 Alt Dead Bugs
4 Inchworms to Plank
Prep: (8 minutes)
1 x 10 Strict Press
1 x 5 Dip + Drive
1 x 5 Push Press
1 x 5 Push Jerk
Strength
Every 2 Minutes for 14 Minutes (7 Sets)
Build up to a heavy 3 Power Jerks
Set 1+2 @ 50-60% 1RM (Power Clean)
Set 3+4: @ 65 – 70%
Set 5+6: @ 70- 75%
Set 7: @ 80+ %
Met Con
For Time (15 Min Cap) – target time should be 10 min (+/- 2)
10-9-8-7-6-5-4-3-2-1 Strict HSPU
Perform 30 Double Unders after Every Set
*scale HSPU to kipping
scale ROM (1-2 Abmat)
scale reps (5-5-4-4-3-3-2-2-1-1)
or Seated DB Press w/weight that is challenging but allows for all reps to be done in 1-3 sets (think 10 ub is manageable but would be better to break up)