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Thursday 092415

September 23, 2015

Training of the Day

Strength

L1, L2
Push Press 3-3-3-3 @ 85%

L3
Push Press + Push Jerk 2+1 x 4 rds @ 85% PP

Conditioning

L1
21 DB Push Jerk
21 Ring/ Bar Rows
100 SU’s
15 DB Push Press
15 RR
100 SU’s
9 DB Strict Press
9 RR
100 SU’s

L2
21 Push Jerk 115/75
21 Pull Ups
50 DU’s
15 Push Press 95/65
15 Pull Ups
50 DU’s
9 Strict Press 75/55
9 Pull Ups
50 DU’s

L3
21 Push Jerk 155/115
21 Pull Ups
50 DU’s
15 Push Press 135/95
15 Pull Ups
50 DU’s
9 Strict Press 115/75
9 Pull Ups
50 DU’s

Accessory

L1: Knee Tucks :15 on :20 off

L2: L Sit 3 x max effort sets

L3: L Sit on Rings 3 x max effort

 
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