Keep this in mind when you are doing the workout for today!
A. 7 x 3 Split Jerk- build over the coarse of seven sets, heavier then last week; rest as needed.
B. Stable Bar Dips- 3 x max reps; rest 60 sec b/t sets
Come and you will see!
Level I- 45/33
Level II- 95/65
D. Accumulate 3 minutes in plank position on Rings
*each time you break perform 25 sit-ups before starting again.
A. 15 min to establish a 2RM Pause Clean + Jerk (pause below knee, 2 cleans + 1 jerk)
B. 3 x 3 Pause Clean & Jerk @ 90% of part A.
C. ” Sally”-135/95
Come and you will see! its only about 3 minutes and 28 seconds long of pure pain!
D1. 3 x max reps T2B; rest 45 sec.
D2. 3 x 15 Reverse Hypers- heavy as possible; rest 45 sec.
D3. 3 x 20 KB Russian Twist-35/26; rest 45 sec.
Posted on: October 14, 2013admin