BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 100% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

Conditioning

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Na zajęciach o 7.00:

"Tydzień z ŁGG"

5 x 3 paused Bench Press
5 x 3 paused Back Squat

then:

"Nicole?"

20 min AMRAP of PullUps
1st time You break the set: 30 burpees
2nd time You break the set: 90 DU
etc.