Strength – Week 4
Clean + Hang Clean + 1 Jerk – 1 Set Every 90 Sec x 8 @ 65-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 3. Rest more if needed during heavy sets.
Conditioning
6 RFT
8 Push Press 135/95# (RX+ = 165/110#)
12 T2B
300m Row
WOD Notes: Goal is 15-19 minutes. PP (65%) should be challenging for 8 reps especially after round 3. T2B sub = T2R, knee raises, or leg raises. Warm-up will be a 600m row for every class + 1800m for the WOD = 2400m credit towards 100k challenge.
Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) DB Seal Rows (use slight incline bench) – 4×12
100k Challenge – Day 7
15 Minutes on any machine using this interval: (60 Sec easy / 60 Sec fast)
REMINDER: Shoulder Mobility Clinic is this Saturday Dec 2nd at 10am! Sign-up on the class sheet!