Wednesday 8-20-14
Mobility:
8min work each side(!) on front/back of shoulder w/ lax ball – really crunch on these, guys!
A) Jerk – 2×1@65%, 70%, 75%, 80%, etc until form breaks down (I.e.
Your split is shortened, you fail the lift, you press out, etc). When you get to that weight, stop moving up and hit 3 GREAT jerks at that weight, not to exceed 6 attempts. Try having your partner video you on these today so you can see what the faults/successes are!
B) weighted OH duck walks – 4 steps forward, 4 steps back – 4 sets @ 60% of 1RM
C) 12min EMOM:
Min 1: 4 single leg squats each leg (standing on box with opposite leg hanging down off the side)
Min 2: 30sec plank hold w/ feet jump outs
Min 3: 8 barbell rows (fast up, 3sec down) @ 53/75
2014 08 20