Tuesday. 4.28.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 1:00 of jump rope. 2 rounds of :30 double under practice/:30 rest. 5 Split Jerks.

REVIEW: Split Jerk.

S: Split Jerk. 15 minutes to a heavy single.

C: For time:

100 double unders

100 pushups (Can you do them perfectly?)

100 double unders

THIS WORKOUT HAS A 12:00 CAP:

PURPOSE: Plyometric movement. Sound technique across volume-based rep scheme. Stamina. Grit.

LIII: 75 reps at each movement. Scale pushup as necessary.

LII: 50 reps at each movement. Scale pushup as necessary.

LI: 2:00 of double under practice or single under practice. 60 pushups at scaling option of choice. 2:00 of double under practice or single under practice.

PWMOB: Rollout calves, shoulders and triceps. Stretch triceps and calves.

Chisel:

S: 5 rounds. Every 3:00 perform 10 heavy DB or KB push jerks.
C: Same.

Advanced: UB double unders.

Endurance: None

M2B:

S: 5 rounds. Every 3:00 perform 10 heavy DB or KB push jerks.
C: For time:
2:00 calorie row
6:00 max bench or box pushups
2:00 calorie row

 

 

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