May 17, 2017

Thursday 2017.05.18

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Burpees
- 10-12 Deadlift (empty bar)
Then
- 3XBurgener Warmup for Clean(PVC and or empty bar)

Then
- 3XPress progressions (shoulder/push press/ push jerk) 


WOD
- Clean and Jerk: Work up to a heavy single, then do 5 sets of 2 at 70% of that weight

Follow with some uni-lateral work:
- One-legged deadlift with a heavy dumbbell: 3 sets of 8 each leg. For one-legged deadlifts, hold the DB in the same hand as the working leg, and keep a soft lock in the knee.


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1 comment:

monroe said...

135, 95lbs. Stayed light, recovering from bronchitis