Wednesday, January 20, 2016

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Every 3-minutes for 9-minutes (3 sets) with focus on speed and efficiency:
185/125 lb Ground to Overhead x 10 reps
155/105 lb Ground to Overhead x 10 reps
135/95 lb Ground to Overhead x 10 reps

C. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box


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