Thank you for whom ever left this sweet present. Can’t wait to get me some Richard Simons shorts to go along with it!
A. Build to a moderate (approx. 70% of 1RM) Strict Press
B. Overhead Mechanical Drop Set
ME Strict Press
ME Push Press
ME Push Jerks
-load the bar with appox. 70% of Strict Press max, begin performing strict press reps, when feel like you can only do 1-2 more reps, immediately start doing Push Press, when you feel like you can only do 1-2 more reps, immediately start doing Push Jerks until failure.
C. 3 x 12-15 Ring Rows (feet elevated on box); rest 60 sec.
D. For Time:
50 AD Cals
50 Wall Ball-20/15 (10’/9′)
50 Double Unders
A. 3 x 1 Clean + Hang Clean + 3 Front Squat + Jerk @ 75% of 1RM Clean- rest as needed.
B. Back Squat- 1 x 5 @60%, 1 x 3@70%, 1 x 2 @80%, 1 x 2@90%, 1 x 1@95%, 1 x 1@103%- rest as needed.
C. 12 min AMRAP of:
20 Steps Single Arm KB OH Walking Lunge (R)-53/35
20 Steps Single Arm KB OH Walking Lunge (L)-53/35
20 Push Press-95/65
A. Snatch Balance- work up to a max for day. Start off with no dip and once you begin to fail, add dip and continue to increase weight.
B. Front Squat- 55/60/65/70/75 x 5 – rest as needed.
30 Bar Facing Burpees
20 Bar Facing Burpees
10 OHS- 175/125
10 Bar Facing Burpees
-notes- Wednesday gym will be closed, use that day as aerobic restoration. 25-40 minutes of one of the following performed at 60-70% effort- easy, restorative pace. Swim, Bike, Hike.,Posted on: December 30, 2013admin