(Week 2)
Work Capacity
15 Banded Good Mornings
A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
Work Capacity
MetCon (Time)
Compete 15-12-9 reps for time of:
Clean and Jerk (135/95)
Pull-ups
Core
Clean and Jerk (135/95)
Pull-ups
Core
3 rounds
15 Banded Good Mornings
20m Sled Push (AHAP)
Rest as needed
Rest as needed
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