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General Fitness 09.22.15

22
Sep

General Fitness 09.22.15

Prep Work
400M Run

2X20 Banded Pull aparts

2X10 Bottom up KB Press 35/26
2 Min of

10 Alternating jumping lunges

5 Explosive push ups (clapping if possible)
WOD
A.

5X3 strict press+Max push press (Cap at 12 reps)

Build up in weight

Rest 2 min between sets
B.

20-10-20

Power cleans (155/115)

Burpees over the bar
C.

Optional Conditioning (Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)

24 min of rowing

****Goal should be to keep within 5 seconds per 500M of last weeks 12 min session
Cool Down

Mobility

Post results

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