Regional Prep
AM Session
A.
Split Jerk
12min to build into a heavy double. Pull from blocks
B.
Every 2min for 10min:
3 Push Press
*build to a weight and mantain for all 5 sets. These should be catch and go reps. Record weight. We’re going to be maintaining load and shortening time intervals over the next few weeks.
C.
15min Row @ HR of 120-140
*If you don’t have a heartrate monitor, stop every 5min and check HR via pulse
PM Session
A.
“The Seven”
7 Rounds of:
7 HSPUs
7 Thusters (135, 95)
7 Knees to elbows
7 Deadlifts (245, 170)
7 Burpees
7 KB Swings (70, 35)
7 Pull-ups
B.
Every 2min for 10min:
200ft Farmers Carry
*Go as heavy as possible while staying unbroken
A. Split Jerk- worked up to 255
Did class wod
Build to heavy front squat- 275
15 sprints @ 100 meters.
Worked to 245 for two
Did class Wod
Solid Jerks Chris!
A. Up to 145#
B. 130# for all
C. Done
D. 26:45 Rx
E. Done- w/53# kb
Great work Renee!
worked up to two @ 255
Did class wod