Friday, Nov 11

Happy Veteran’s Day!

Veteran’s Day Hours: 5am, 6am,7am, 9am, 10am, 11am only.

Strength:

Push Press : 8 @ 60%, 6 @ 65%, 6 @ 70%, ME @ 75%

Push Press 1x8 at 60% 1RM

Push Press 1x6 at 65% 1RM

Push Press 1x6 at 70% 1RM

Push Press 1xME at 75% 1RM

*Rest as needed between sets.

Athlete Instructions

*Complete sets every 2 mins for 8 mins.

**Cap the max rep set at 12 reps.

"Ham Porter"

3x AMRAP 4 mins: Power Cleans, Front Squats, Push Jerks, and Double Unders

For 3 cycles: AMRAP in 4 mins of:

1-2-3-4-5...Power Cleans*

1-2-3-4-5...Front Squats*

1-2-3-4-5...Push Jerks*

30 Double Unders after each round

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

*Cycle 1: 155/105 lbs

*Cycle 1: 185/125 lbs

*Cycle 1: 205/145 lbs

Athlete Instructions

Log your total reps completed for each AMRAP section.

This workout will start on the barbell. You will do 1 power clean + 1 front squat + 1 push jerk, then you will do 30 double unders. We will then move to 2 power cleans + 2 front squats + 2 push jerks before getting back on the rope. We will continue this for the duration of 4 mins. Once we are done with the 4 mins, you will have a 2 min rest period to adjust loads and sit down. We will then start again at 1-1-1 with the new loads. Continue this for the following AMRAPs. Goal is to get through the 5s and into set 6 on cycle 1, 4s and into set 5 on cycle 2, and 3s and into set 4 on cycle 3.

L2: 135/95

L1: 95/65