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Wednesday 9/26/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 WB

10 WB sit ups, pullover style

10 push ups

10 ring rows

Workout warmup:

10 min alternating EMOM of:

25 DU’s

PU warmup RR-T2B-Chin over-C2B-strict or BMU

Workout:

4 rounds for time of:

7 Bar Muscle-ups, or 7 strict PU, or 10 C2B, or 14 chin over

21 Burpees

42 Double Unders

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee + Power Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean + Power Jerk

B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 1 rep @ your 3-RM weight

*Note: If you do not know your 3-RM Deadlift, establish that today instead of doing these sets.

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D of O lift program

Earlier Event: September 25
Tuesday 9/25/2018
Later Event: September 27
Thursday 9/27/018