Call Us: (866) 966-3966

10
Oct

151010 Power Hour

Smooth is Fast

Warm Up: Duck walk from wall to garage door, run back. Bear Crawl from wall to garage door, run back.

Mobility: Band shoulder stretch

Strength:

Bench Press-

4 sets of 3 at 80% of 1RM. In between sets, strict Pendlay Rows at 60% of 1RM Bench Press. 12mins.

Jerk-

  • one jerk every 30secs for 6 sets at 65%
  • one every 45secs for 4sets at 75%
  • one every min for 4sets at 85%
  • one jerk every 45secs for 4sets at 75%
  • one jerk every 30secs for 6sets at 65%

MetCon:

Buy in: 400M run then:
4 rounds of

  • 10xWall Balls
  • 5xBurpees
  • 10xT2B
  • 1xRope Climb or 10xRing Rows
  • 10xLunges

Cash out: 200M Run

*During the 4 rounds, EMOM 5 Air Squats.

Leave a Reply