Wednesday 7.2.14

A. 
EMOM, for 12 minutes: 


Min 1 – 10 JM Presses (same weight each set)

Min 2 – 30-45 sec L-Seated Dead Hang

Minute 3 – Unbroken Double-Unders x 30 reps

JM presses all with 35#

L sit on parallettes = 30 sec unbroken x 3 sets, 35 sec on last set

B. 
Jerk
Drives all at 90% of 1RM Split Jerk; 3 reps x 5 sets, rest 90-120 sec

jerk drives: Jerk drives off jerking blocks is a good supplemental exercise to perform at the end of the session for four sets of three or four. The body should finish fully extended with the bar getting as much air as possible.

*test these out with light weight first. If they bother anything at all just do Jerk Dips

 Jerk dips completed with 200lb

C. 
Rolling DB Extensions; 12 x 4 sets, rest 90 sec

*Find a weight that will keep you in the 10-15 rep range

*Same weight all sets and they should get very hard by the end

 Set 1 with 15# DBs was too heavy, the rest of the sets with 12# DBs

D. DB Hammer Curls; 12-12-10-10-6-6-drop set-drop set

*Take a light weight on the first two sets and do 12 reps for two sets. Add more weight and do 10 reps for two sets. Add more weight and do 6 reps for two sets. And then go back to the weight you started your first set at and do two sets of all out till failure.

12#, 12#, 15#, 15#, 20#, 20#, 12# x 17/arm, 12# x 17/arm 

E. 
Every 6 minutes, for 24 minutes (4 sets) of: 


Run 400 Meters


10 Heavy Barbell Shrugs (wont have time to use straps)

15 Push Downs

Run 400 Meters

*Note times for each set

4:03, 4:04, 4:00, 3:52. First 400m run was at 1:25 each set, second 400m run was 1:35-1:40; Used 70# for Russian KBS; Push downs = 70#, 80#, 80#, 80#