REMINDER: No 7AM class today!
Strength
Push Jerk (1 Rep Max)
15 Minutes to establish today’s 1RM Push Jerk.
Use the last 8 weeks of work to estimate your goal 1RM for the day. Suggested progression based on goal 1RM:
5@ just bar or <50%
5@ 50%
3@ 60%
2@ 70%
2@ 80%
1’s @ 90%, 95%, 100%
Conditioning
For Time:
21-15-9
Hang Power Cleans (115/75)
Shoulder to Overhead (same wt)
after round of 21: 200m run
after round of 15: 400m run
after round of 9: 800m run
CORE/MOBILITY CASH-OUT:
21-15-9 (seconds) of:
Hollow Hold
Superman (Arch) Hold
then 1 min Downward/Upward Dog