Wednesday, February 7, 2018

Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk

B. For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
45 seconds of Wall Balls (20/14 to 10/9')

GOAL: Around 15/20 reps

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
20/14 to 10/9' Wall Ball Shots x 45-second max # of reps

C. "Optional Accessories"
Three sets not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
(working on movement efficiency – make these as effortless as possible)
Ab-Wheel Roll Outs x 15-20 reps
Rest 60 seconds

1 comment:


    I feel so blessed and fulfilled. I've been reluctant in applying for a loan i heard about online because everything seems too good to be true, but i was convinced & shocked when my friend at my place of work got a loan from Progresive Loan INC. & we both confirmed it and i also went ahead to apply, today am a proud owner of my company and making money for my family and a happy mom. Well i'm Annie Joe by name from Pauls Valley, Oklahoma. As a single mom with three kids it was hard to get a job that could take care of me and my kids and I had so much bills to pay and to make it worst I had bad credit so i couldn't obtain a loan from any bank. I had an ideal to start a business as an hair stylist but had no capital to start, Tried all type of banks but didn't work out until I was referred by my co-worker to a godsent lender advertising to give a loan at 2% interest rate. I sent them a mail using their official email address ( and I got a reply immediately and my loan was approved, and I was directed to the Bank site where I withdrawed my loan directly to my account. To cut the story short am proud of my hair stylist company and promise to testify to the world how my life was transformed.. If you are in need of any kind of loan, i advise you contact Progresive Loan INC and be financially lifted Email: OR Call/Text +1(603) 786-7565