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.
Impact/Focus: Push Jerk
100lbs
“Fraughtish Delights”
3, 3, 4 (dips+ 70lbs)
Notes: no bands at this gym subbed PU for dips