We are excited to be working with Tom Tom this year. Stay tuned!
Competition:
am:
A. Push Jerk; 5×3 between 90-100% of your 3RM
B. Bent Over Barbell Row – 5RM
D. Front SqT – 1RM with 2 second pause +3×3 @85% no pause
E. Bike Sprints :25 sprint x 6; rest 2 min
pm
A. 7 Strict T2b + 10 t2b; rest 2 min x 3-4 sets
B. 200m @ hard efforts each x 10; walk 100m as rest 3 min following last run. . .directly in 10 min on rower @60-70% flush
C. TGU (kb) – 20 reps at lighter weight and slow transition through positions
D. 10 min of Scap Work minimum
Performance:
A. Push Jerk; 5×3 between 90-100% of your 3RM
B.Front SqT – 1RM with 2 second pause +3×3 @85% no pause
C. . 7 Strict T2b + 10 t2b; rest 2 min x 3-4 sets
D. 200m @ hard efforts each x 10; walk 100m as rest 3 min following last run. . .directly in 10 min on rower @60-70% flush
A. Push Jerk 156#. This is about my 100% for 3 so was excited to hit this for 5×3.
B. Rows 116# this is NOT my thing ????????. Will work on this.
C. Front Squat 198#. Drops done at 172#.
D. AB Sprints: 9,10,9,9,9,9 calories
A. Push jerk x3
(100/110/120/130/137)
B. Bent over BB row x5 (115)
C. Front squat x1 w/:02 pause (173)
D. 4 sets of t2b
E. running (completed)
F. Row (completed)
G. 3 x10 single arm strict press