Warm-up Drills
I. Run 400m
II. 5:00 x Turkish Get-ups (alt L/R)
III. Mobility
Impact/Focus: Push/Split Jerk 1RM
Push Jerk/Split Jerk 1-1-1-1-1
Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.
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“Gravy Boat”
Complete as many rounds/reps as possible in 15:00 of
5 x Overhead Squats (115/75lbs)
10 x Toes-2-Bar
15 x Wallballs (20/14lbs)
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“M.E. Split Jerk” : 135 # until I ran out of time
“Gravy Boat” : 5 Rounds + 5/5 (45#/T2B/24#)
“M.E. Split Jerk” : 135 # until I ran out of time
“Gravy Boat” : 5 Rounds + 5/5 (45#/T2B/24#)
Split Jerk – 225
Gravy Boat – 4 Rounds 15 Reps