Wednesday 8/16/2017

Skill

3 rounds of:

8 plyo push ups (hands go on to 10# bumper plates; scale as needed)

12 seated band row

8 single-arm bottoms up KB press (8L/8R) - light

 

Strength

Bench press


Sport:

4x5 @ 75-77.5%

-Superset with-

4x10 single-arm DB/KB row

 

Fitness

4x5 @ 70-72.5%

-Superset with-

4x10 single-arm DB/KB row

 

Life

4x5 - same weight across all sets; +5-10lbs increase from last week’s working weight

-Superset with-

4x10 single-arm DB/KB row

 

Metcon

Sport:

AMRAP 7:00

7 power clean & jerks 115/75

7 box jumps 24”/20”

 

Fitness:

AMRAP 7:00

7 power clean & jerks 95/65

7 box jumps 24”/20”


 

Life:
AMRAP 7:00

7 power clean & jerks - choose load

7 box jumps