Guest coach Amy tonight!! Be nice, you hooligans. :)
Week 5, Day 13 -- today marks the start of our 2nd phase of our 13-week cycle. This phase focuses on strength and developing power in the lifts. The same rules apply about taking 3-5 warmup sets to get to your working weight each day.
Warm-up: 3x3 split jerk + 3 press from split (note: 1 rep is the jerk + the 3 presses from the split)
A. Jerk - 3x3@75%
B. Front squat - 3x3@75%. Immediately follow each set with 3 box jumps to a moderate height.
C. Triple threat Tabata! Complete all 8 rounds of one movement before moving on to the next. Take 1:00 rest between movements, but hit it hard on the work periods!
- Barbell bent-over rows @ 45/33#
- Jumping lunges (your foot placement should be your jerk landing position)
- Burpees (some good old-fashioned heart pumping burpees!)
2015 09 21
