Tuesday, October 29

October 29, 2019

 

Three parts to our Tuesday
1. Push Jerk
2. Conditioning
3. Recovery Bike

ACTIVATION
3 Rounds:
30 Single Unders
15 AbMat Sit-ups
5 Walkouts

Push Jerk (On the 2:00 x 5 Sets:)

3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Set #1 - 60% of estimated 1RM
Set #2 - 65%
Sets #3+4+5 - 70-75%

 

Bruiser (AMRAP - Rounds and Reps)

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

A moderate push jerk for reps is the focus of this effort.
DU and Air Squats purely to challenge the movement.
Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD Sit-Ups.

In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace

In the entire duration, we are holding a recovery pace, but we are moving from "conversational" to a relatively challenging pace in the final minute. No rest between rounds - we'll get right back on the bike.

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