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. Three rounds for time, of:
Run 400 Meters
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs to 10 ft - Must catch ball for rep to count.)
C. "Optional"
Two sets of:
L-seated Leg Lifts (slow and controlled) x 15 reps
Hollow Body Tuck-ups x 25 reps
Rest as needed
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