Saturday, 11/22/2014

Mobility:
Hip Flexors

The setup for the push jerk or split jerk is the same as push press.

Strength:
5×3 Push Jerk or Split Jerk (heavy but not max effort)
Rest as needed

WOD:
AMRAP in 5 minutes:
10 Kettlebell Swings (55#/35#)
10 GHD Sit-Ups
Rest 1 minute
AMRAP in 5 minutes:
5 Chest-to-Bar Pull-Ups
5 Shoulder-to-OH (115#/75#)

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  One thought on “Saturday, 11/22/2014

  1. November 22, 2014 at 11:11 am

    4+4: 35# kb, abmat sit-ups
    6: jumping pull ups from box, 65#

    Got my 1 rep max deadlift @ 198#, which I’ll post in Thursdays thread for tracking.
    Thanks Coach Matt for pushing me this morning!

    Like

  2. November 23, 2014 at 11:15 am

    Sunday:
    Squat cleans 3×1 73# 2×2 78# 3×1 83#
    Bench press 5 reps @68, 73, 78, 83; 2×2 @88
    Shoulder rehab!

    Like

  3. November 24, 2014 at 6:59 am

    Did this Monday
    5+6 Rx’d
    2+4 Rx’d

    Like

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