Published November 4, 2014


A. Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C. Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
- Reset the barbell every time on the floor…do not perform these touch and go.

 

D. “Work It Wednesday”
EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max Double Unders
Min 3: Max Abmat Sit ups
Min 4: Max Pull ups
Min 5: Max Air Squats
Min 6: Rest Minute
- Score is total of all movements


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