Open Prep
A.
Every 2min for 16min:
3 Split Jerks
*Build into a heavy load by set 4 and maintain for last 4 sets
B.
Strict Press
4×10 [8]
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
One Arm DB Row
3×8/arm [8]
-superset with-
Bent Over Lateral DB Raises
3×10 [8]
D.
TGUs
3×3/side
*Standard KB position
-superset with-
Rope Climbs (15′)
3×3
E.
For time:
1mile Run
50 RKBS (70, 53)
40 Deficit HRPUS (25lb plate)
30 Ring Dips
20 C2B Pull-ups
10 Burpees (6″ target)
Regional Prep
Athlete Specific
A. 175#. Starting to feel comfortable with my jerk for the first time ever.
B. #75 & 8, 5, 4, 5 (assisted strict MU)
C. 65# & 10#
E. 18:20
A: 185
B: 95 and…1,3,0,0. Max frustration. Guess I haven’t done strict in a while though.
C: 60 and 25
D: done, yellow lb
E: 19:43
Body is wrecked today. Airdyned 60 cals and did
A. Built to 205
B. 85lb all sets of 10. No mups today
All she wrote for today. Gotta rest up
Did this on thursday 5/21
A. Did last 4 sets of 3 at 225
B. 110, 1 strict each time
C. 60 & 15
D. started with 53 dropped down
E. skipped kb swings because of back, 15ish on time
A. first 4 build up to 215, last 4 @ 225
B. 110, Strict PU’s
C. 60 & 15
D. 35 lbs
E. ran 1 mile