Power & Coursework day
Workup to a 2 rep max Clean once 2 rep max completed Put 60% on then do 10 clean and jerks into a back half.....oh ya don't sandbag the 2 rep max so you can have a pussy ass weight on the C & J's
if you are at 7 or another station 10 cleans as above 10 pull ups then prowler forward/backward
This weeks weekly challenge is 70lbs on the prowler and do a 400m push(yes its hard thats why its called a challenge) text your times once complete times only count if there is someone there to confirm....
Finish with some dummies or 96s or bike 1 min burnouts....just make it burn and repeat.....
Clean leonard 295, brown 245
ReplyDelete10 rep leonard 185, brown 155 finish with a prowler push
400m prowler with 70lbs down toward gate from shed(cone is there at the halfway point)
leonard 719
brown 911
fucking brutal
finish with 4x airdyne ramp ups
30sec L5 30sec L8 30sec L15 30sec L8
real fun clark