10/9

10.8.2014

10/9

 

Fitness

 

A.  Push jerk mechanics: 5-7 min

 

B.  15 min–hang power clean, S2O

*build to heavy in complex

 

9 min ascending ladder:

-3 deadlifts @ 100% of B

-3 pushups on BB

-3 DL

-6 pushups on BB

-3 DL

-9 pushups on BB

-3 DL

-12 pushups on BB, etc…

 

 

Performance

 

A.  Same as Fitness

 

B.  15 min–power clean, push jerk

*build to heavy in complex

 

9 min ascending ladder:

-3 deadlifts @ 100% of B

-3 HSPU

-3 DL

-6 HSPU

-3 DL

-9 HSPU, etc…