Strength Section:
A. Split Jerk Technique
Here is a basic Demo video for you to have an idea going into tomorrow:
http://www.youtube.com/watch?v=kavt9jXA8kw
B. 15 Minutes work up to a heavy Jerk (Split or Push).
C1. ME Ring Push-Ups
C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)
Conditioning Section:
D. For Time:
200 meter Run
21 Push Press @ 50-60% of part B
21 Ring Dips or Tire Dips
400 Meter Run
15 Push Press @ 50-60% of part B
15 Ring Dips or Tire Dips
800 Meter Run
9 Push Press @ 50-60% of part B
9 Ring Dips or Tire Dips
#85(S)
ReplyDelete14:45(45#)(TD)
123#(S)
ReplyDelete14:50(65#)(TD)
Split jerk: 128#
ReplyDeleteFarmer carry: n/a
Ring Pushups: n/a
Part D: 11:14 (65# push press)
133#(s)
ReplyDelete14:04(68#)(TD)
185#(s)
ReplyDelete11:10 (95#)(Rd)
Split jerk:155
ReplyDelete17:25 (95/Rd)
103#(s)
ReplyDelete14:25 (55#)(TD)
165#(S)/14:01(85#)(TD)
ReplyDelete85#(S)/13:08(45#)(TD)
ReplyDelete133#(s)
ReplyDelete16:30 (75#)(TD)
75#??(S)13:51(45#)(TD)
ReplyDelete