Thursday 8/6/15 Training

Strength

 

Alternating EMOM 10

Even-5 Push Press

Odd-10 Dumbbell Bent Over Row Tempo X120

 

*Push Press Rough Estimate Weight*

Adv-155/110lbs

Int-110/75lbs

Beg-75/55lbs

 

*DB Bent Over Row Tempo*

Explode up

Hold for 1 second

2 seconds down

No rest at the bottom

 

 

Conditioning

 

3 Rounds For Time

21 Air Squats

15 Dumbbell Push Jerks

9 Box JumpsĀ 

 

Scaling

 

Advanced

-Push Jerks 55/40

-Box Jumps 30’/24′

 

Intermediate

-Push Jerks 40/30

-Box Jumps 24/20

 

Beginner

-Push Jerks 30/20

-Box Jumps 20/12

 

 


 

 

 

Upcoming

 

August 22nd 10am Kipping Pull Up Clinic

 

August 29th 10am Food As Fuel Seminar