Wednesday 9-24-14
Warm-up
Push up series
Samson stretch x 5 each side, 5sec
A) jerk – Every 1:45 x 10 rounds – 1 jerk.
Round 1-3: 80%
Round 4-6: 85%
Round 7-9: 90%
Round 10: 95%
B) OHS – work off of heavy set of 2 from 9/10 – 5×2@90%
C) chipper:
75 Russian kb swings 55/70#
75 butterfly sit-ups
75 wall balls 20/14#
2014 09 24