Wednesday 07.12.2023

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Gene observes the return of Grimy, YESSSSS!

Warm-up Drills
I. 2:00 x Row or Jumprope
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
*or Coach’s Choice

Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.

Every 1:30 x 10 Rounds Total
Push Jerk x 2-2-2-1-1-1-1-1-1-1

Post scores to comments.

“Fraughtish Delights”
Complete as many rounds/reps as possible for each of the following 5 minute work intervals;
Collect three separate scores, one for each AMRAP.

5:00 AMRAP of
7 x Push Jerk (135/95lbs)
10 x Pull-ups
10 x Box Jump Overs (24/20″)

Rest 1:00

5:00 AMRAP of
5 x Push Jerk (135/95lbs)
8 x Pull-ups
8 x Box Jump Overs (24/20″)

Rest 1:00

5:00 AMRAP of
3 x Push Jerk (135/95lbs)
6 x Pull-ups
6 x Box Jump Overs (24/20″)

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 07.12.2023”

  1. Impact/Focus: Push Jerk

    “Fraughtish Delights”
    3, 3, 4 (dips+ 70lbs)

    Notes: no bands at this gym subbed PU for dips


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