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AMRAP 10:
A: 30 Jumping Lunge Rotations (wtd.)
B: Hang
Find a heavy set of 3 with 3s pause on top of each rep
Then 1xME @ 70% (cap at 20)
3 sets
8-10 one arm bent over db/kb row on bench
8-10 half kneeling one arm strict press
Rest 60s
4 sets
30s pushups
15s rest
30s herkules hold with palms facing up
15s rest
5 sets of:
P. Jerk + Split Jerk
2sec. pause in each landing pos.
work up in weight (not max)
Find 1RM Split Jerk
3x 3 TNG @ 80% of 1RM split jerk
5 sets of:
3 strict press + 3 push press @ 80% of strict press
Every 8min for 40min (5 sets):
30/20 cal Bike
500/450m row
400m run
5 sets of:
Muscle Snatch + H. P. Snatch (2sec. pause in catch) + 2 OHS
work up in weight to a heavy set (not max)
4x 3 @ ~70% of 1RM Push Press
rest 90sec.
3 sets of:
6-8 close grip Bench Press
rest 60sec.
6-8 sup. bent over BB row
rest 60sec.
6-10 strict ring Dips
rest 60sec.
8-12 strict pull ups
rest 60sec.
3 sets of:
10 Hammer curls
8-10 "Defranco Cuban Presses"
15-20 Pull apart var.
rest 60sec.
- Hip
- Hamstrings
- Quads