Dec 10, 2017

Monday 2017.11.11

Warmup

Jog/Run 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
8-10 GHD hip extensions
10-12 PVC overhead squats
Then
Empty bar technique work

WOD

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.  Warm up and do technique work with an empty bar, then make small increases in weight, working up to the best load you can handle with good form.

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1 comment:

Matthew DeSabio said...

95-95-105-105-115-115-115