General Warm-Up
200 Meter Ski Erg
200 Meter Row Erg
and then…
Two rounds of:
With 2.5 lb plates Y, T, W
followed by…
7 Shoulder Press
6 Push Press
5 Push Jerk
A.
ake 15 minutes to build to a 3-RM Push Jerk
Suggested loads:
Set 1 – 50% of 1-RM x 5 reps
Set 2 – 60% of 1-RM x 3 reps
Set 3 – 70% of 1-RM x 3 reps
Set 4 – 75% of 1-RM x 3 reps
Set 5 – 80% of 1-RM x 3 reps
Sett 6 (optional) – 80+% of 1-RM x 3 reps
B.
Full Effort
Three rounds for time:
7 Bar Muscle-Ups
40/30 Calorie Row
immediately into …
One round for time:
21 Chest-to-Bar Pull-Ups
120/90 Calorie Row
Goal > 18:00
Time cap: 20:00
Full Victory
Three rounds for time:
7 Chest-to-Bar Pull-Ups
40/30 Calorie Row
immediately into …
One round for time:
21 Pull-Ups
120/90 Calorie Row
Goal > 18:00
Time cap: 20:00