Monday, 112315

  
Juan

Am:

A. Back SqT – 3RM + 2×3@90%

B. Split Jerk – 3RM +2×3@85-90%

C. Strict Press – 8RM + 2×8@90%
Pm:

A. Afap 

50 push-ups 

50 thrusters (95/63)

50 Pullups
Rest 8-10 min 
B. Emom X 24

Minute 1: 15 calorie row 

Minute 2: 15 burpees over the rower 

Minute 3: 15 heavy wall balls 30/20

Minute 4: rest 
C. Assistance Work 

1. Db sa row 8-10 reps X 4 sets 

2. Barbell Pendlay rows 5×5 ascending 

3. 75 banded Scap squeezes  – break up how u want 

4. 4 X 15 weighted ghd situps 

2 thoughts on “Monday, 112315”

  1. A. Back squat: 3rm
    -215
    B. Strict press
    -90 for 7

    PM
    A. Wod
    -4:45
    B. Emom
    – completed
    C. Emom 12
    O: 5 MUs
    E: 25 DUs

    D. Assistance work
    -completed

Leave a Comment

Your email address will not be published. Required fields are marked *