Monday 10-12-15
Week 8, Day 22
***NOTE: the percentages of this program are on an increasing pattern, and they are high this week. If you have missed multiple classes over the past few weeks, be reasonable with yourself. The program is based on the idea that you have performed every workout and have had an increase in strength since the program began. If you have, today’s 90% should be hard but manageable. Scale yourself accordingly and don’t beat yourself up if you can’t hit the weight. Find a weight you can hit and make them pretty!
A. Jerk – 3×2@90%
B. Front squat – 3×3@90%
(Refer to Monday 9/14 for your weights for part C, try to go heavier!)
C1. 3×10 GHD scap holds (face down on the GHD machine, 5# plate in each hand, extend your back up and arms out, squeeze your shoulder blades/upper back)
C2. 3×10 Sotts press
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