A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we will be working up to a 1RM push jerk. Start with some larger warm up sets (around 4-5 reps) and gradually decrease reps to singles as you work up to your 1RM. We will leave some time after the push jerk to warm up to your S2O and T2B.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.
B) WARM UP (3:00 – 15:00)
PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review Strength Work + S2OH + T2B for the remainder of the warm-up
C) STRENGTH (15:00 – 35:00)
1) Push Jerk: 1RM. Rest 2:00
2) Metcon Prep: Warm-up S20H/T2B
D) METCON (35:00 – 55:00)
”Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (10 Abmat Sit-ups per round) (DB Push Press, neutral grip)
E) EXTRA CREDIT (55:00 – 60:00)
Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM
Recommended Stretches: