We are stocked back up on Progenex including the new Peanut Butter Smash! First come first serve.
A. Strict Press + Push Press + Jerk
-start with strict press, when you can no longer strict press the weight continue with Push Press, when you can no longer Push Press continue to a 1RM Jerk.
B. AMRAP in 12 min
5 DB Man-Makers- 50/30 (each hand)
-Rest 6 min
C. AMRAP in 12 min
60 sec Plank on Rings
12 OH Walking Lunge-45/25
5 Strict Pull-ups
A. Jerk- work to a 1RM then, 95%x1, 90%x1- rest as needed.
B1. Bentover Row- 5×4 @75-80% (of clean max)- rest 60-90 sec.
B2. Push Press- 5×4 @90% of Mondays 4RM- rest 60-90 sec.
C1. 3 Rounds for max distance
1 min Prowler Push (20 yds)-225/135
1 min Rest
C2. After 1 min rest complete
3 Rounds for time of:
10 Clean and Jerks-135/95
20 Lateral Burpee Bar Hops
Posted on: May 8, 2014admin