Tuesday April 23rd, 2019

Jerk:

Establish a 3RM Jerk
From the Blocks.

3 x 3, 85%
Rest as needed
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Pull:

DEADLIFT:
TOP SET: 1 x 1, 92.5%
WORKING: 3 x 5, 75%
Rest as needed.
______________________
Clean Dynamic:

Complete 1 x Max Unbroken Toes to Bar and move directly into:
Every 45sec x 8
3 Hang Cleans + 1 Jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Toes to bar and move directly into:
Every 45sec x 8
2 Hang Cleans + 1 Jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Toes to bar and move directly into:
Every 45sec x 8
1 Hang Cleans + 1 Jerk
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Sport:

AMRAP 15
19 Cal Row
19 Wallball
19 Power Snatches, 35/25kg

3:00 Recovery

AMRAP 10
8 Chest To Bar Pull-ups
12 DB Hang Clean and Jerks (alt arms) 1 x 22.5/15kg
16 Pistols

The goal is to develop your Power Endurance Ranges in the sport of Fitness. Each Workout should be treat as a competitive workout (RPE 7-8).
Each block simulates a level of training OPEN / SANCTIONALS with Difficulty raising each time.

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