Wed, 092116

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  

2 thoughts on “Wed, 092116”

  1. 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

  2. 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

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