Monday, 10.18.20

Complete;

Weightlifting:

A. Split Jerk w/ :2 pause in dip + :2 pause in catch ; to heavy double for the day <18’min

B. Strict press 5-3-1

– heavy 5 rep , heavy 3 Reps heavy singles

C. Front SqT: every :90 min x 1 rep – starting at 70% – climbing by #10 jumps to 90%, then 5# jumps til failure

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conditioning:

A. 4 rds

600m row

40 wall balls

20 t2b

10 pbar hspu

Rest :90 – 2 min between

Rest 5 min following workout, into,

Emom x 10

Min 1: 7-10 strict hspu

Min 2: 10-15 ghd back extensions

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B. Bike work

Every 2 min x 20 calories x 7 rounds