Wednesday, April 30

“You never know what worse luck your bad luck has saved you from.”

Cormac McCarthy

Warm-up

Not for time:

1 minute of easy jogging, biking, or rowing

20 seconds of jumping jacks

5-7 strict shoulder presses, empty/light barbell

1 minute of easy jogging, biking, or rowing

20 seconds of jumping jacks

5-7 push presses, empty/light barbell

1 minute of easy jogging, biking, or rowing

20 seconds of jumping jacks

5-7 push jerks or split jerks, empty/light barbell

Strength/Skill

Jerk 1-1-1-1-1, using heaviest weight per set

Push Press 5-5-5-5, using heaviest weight per set

Shoulder Press 10-10-10, using heaviest weight per set

Athlete Instructions

Goals

Super Fitness Robot: 

Push Jerk or Split Jerk- 90% 1RM or more

Push-Press- 75% 1RM or more

Shoulder Press- 55% 1RM or more


More Likely: (consider scaling if this seems unrealistic)

Push Jerk or Split Jerk- 65% 1RM or more

Push-Press- 50% 1RM or more

Shoulder Press- 40% 1RM or more

Movement Demos

WOD

For time:

50 Burpee over Boxes 24/20

50/35 Bike Cals

Rest 5 min

Then:

35 Burpee over Box 24/20

35/25 Bike Cals

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Chest & Pec, hands behind

Hold 1-2 minutes.

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Thursday, May 1

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Tuesday, April 29