A.
Every 2min for 8min:
3 Split Jerks
Every 2min for 6min:
2 Split Jerks
*Build into a heavy set of 2
B.
Back Rack Walking Lunges
5×10
*Aim for 5-10lbs heavier on each set compared to last Wed’
C.
4 Rounds NFT of:
15 GHDs
15 Reverse Hypers (AHAP)
D.
5 Rounds of:
250m Row
25 Wall Balls (20, 14)
*15min cap
A- 185, 195, 205, 215 then 225, 230, 235
B- 135, 155, 165, 175, 185
C- 50 lb on hypers
D- 13:31
A. 185,195,205,205 215,220, 225
B. 135,155,165,175,185
C. done,50lbs
D. 12:14
A. Up to 245
B. Bulgarian split squat with 53’s
C. Done with 50 on reverse hyper.
D. 11:57
A. Missed 205. Can’t jerk today, low back likely weak from yesterday.
B. 145, 145, 155, 165, 175
C. No rower, and no reverse hypers so I did.
21-15-9
30lb wall balls
GHD sit-ups Got 4:54. 21s unbroken, 8 and 7, 9s unbroken.
A: just 185
B: just 135, and 155 last
C: done up to 80. Most sets 50
D: 13:09