Wednesday, 3/18

Cash in…2x 400 90 seconds rest

Basics:

Every minute, for 18 minutes:

  • Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
  • Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
  • Minute 3 – Seated Strict Press x 8 reps @ 2011

Three sets for max reps of:

  • 60 seconds of Kettlebell Swings
  • 60 seconds of Goblet Squats
  • 60 seconds of Rest

Tabata:

  • 20 seconds of Hollow Rocks or Holds
  • Rest 10 seconds

 

Performance

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills… Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

  • Jerk x 1 rep
  • Build to today’s heavy single.

Three sets for max reps of:

  • 60 seconds of Ground to Overhead (155/105 lbs)
  • 60 seconds of Box Jumps (24/20″)
  • 60 seconds of Rest

Tabata

  • 20 seconds of Hollow Rocks or Holds
  • Rest 10 seconds
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