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23 October 2018

17
Oct

23 October 2018

23 October 2018

Warm-up: 3 Rounds: Block Run, 20m Bear Crawl, 10x KB Snatch (5/arm).10x Russian KB Swings

Strength: Push Jerk: 5×4 5-10# Heavier than last week. It’s going to work, add 5-10#!!!

Stamina (don’t post on board): 4 Rounds, not for time: 10x Behind the neck Strict Press, 50x Sledge Strikes (25/side), 10x Burpee Slamball.

Work Capacity: 15:00 Ascending ladder:

  • 2x Deadlift (225/155)
  • 2x Burpee over the bar
  • 2x Pull up

*20x Double under after each set

(2/2/2/20, 4/4/4/20, 6/6/6/20, 8/8/8/20…)

Cool Down: 6 Sets: 1:00 Max Effort Bike / Rest 1:00

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