Wed, 062718

Challenge will continue through Sunday. Share this on your IG / FB handles and help us get some other stuff.

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Strength Template:

Pushjerk 3-5×5 within 10% of 5RM (Mondays) -5% and -10%

Push Press 3-5×5 within 10% of 5RM -5% -10%

Front SqT – 3RM with 4 second pause in the hole each rep + 3×3 @85% with pause

Weighted semi sup pull-up 7×3

Weighed sit-ups 4 x 20 reps

20 min stretching

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2019 Regionals:

Weightlifting:

A. Hang clean X 3 + 1 FS + 1 Jerk; climb to max

B. Strict Press – 5×5@85-90% of your 5RM

C. Front SqT – 3RM with 4 second pause + 2×3@85% wirh paias

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Conditioning:

@80% – sustainable efforts , start to finish

A. AfAp

1k ski erg

100’ HS walk (25’ increments)

1k row

100’ HS walk ^

Rest 10–15 min

B. Afap

500m Row

50 t2b

500m run

50 Russian kB swings 70/53

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Becomplete

1. Tabata ring support hold x 8

2. Wall press through – Tabata x 8

3. Sorensen Hold x :45-1 min with change plays in rear fly position ; held

4. Russian twists 18-20 alt reps x 4 setS

5. L sit hold. Reverse Tabata til failure of 12 sets max

6. Crossover symmetry

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