Wednesday, August 31, 2016

• Reverse V-Ups x 20 ea.
• Lying Side Raise w/4 sec count lower x 10
• Reverse Lunge x 6 ea
• Low box depth jump to broad jump x 5

Strength:

A) 3 Sets:

• Split Jerk Shoulder Press x 5

B) 3 Sets:

• Split Jerk x 3

Skill:

• 5 Tire Flips (If unable to flip tire perform supinated grip deadlift)
• 10 Front Squat
• 15 DB Clean and Jerk

Rest 4 minutes between sets

• Mobility

• Reverse V-Ups x 20 ea.
• Lying Side Raise w/4 sec count lower x 10
• Reverse Lunge x 6 ea
• Low box depth jump to broad jump x 5

Strength:

A) 3 Sets:

• Split Jerk Shoulder Press x 5

B) 3 Sets:

• Split Jerk x 3

Skill:

• 5 Tire Flips
• 10 Front Squat @75% of 1RM Clean and Jerk
• 15 DB Clean and Jerk 45/30

Rest 4 minutes between sets

• Mobility

• Reverse V-Ups x 20 ea.
• Lying Side Raise w/4 sec count lower x 10
• Reverse Lunge x 6 ea
• Low box depth jump to broad jump x 5

Strength:

A) 8 Sets:

• Build to Max Axle Bar Clean (Goal to beat last test 2 week ago)

Skill:

• 5 Tire Flips
• 10 Back Squat @70% of 1 RM
• 15 Axle Clean and Jerk @ 75% of BW

Rest 4 minutes between sets

800m, 600m, 400m at 8k pace (89% of 2K) w/ 45sec rest b/t reps & 4min b/t sets