Thursday, sept 1
Weightlifting:
Push Jerk 5-4-3-5-4-3-5-4-3
Use the heaviest weight you can for each set.
Athlete Instructions
Complete sets every 1 min for 9 mins with touch-and-go reps.
Notes
Goal would be start at 135/95 lbs and then add weight by feel from 5 to 4 to 3, and then on next set start back at either 135/95 lbs or add weight to 155/105 lbs and increase by feel.
“Jean Girard"
AMRAP 16 mins w/ Buy-in: 1 mi, Strict Handstand Push-ups, Wall Balls, and Double Unders
In 16 mins do:
Run, 1 mi then in the remaining time, AMRAP of:
5 Strict Handstand Push-ups
10 Wall Balls, 20/14 lbs, 11/10 ft
25 Double Unders
Athlete Instructions
Goal: 1 min-1:30 per round (4+ rounds)
Notes
We are tackling a 1 mile run as a buy-in to the rest of the workout. The run is meant to be done in 6-10 mins and will allow some time to tackle an AMRAP with small rep ranges in order to work on quick unbroken sets and smooth transitions. Run at around your 5 km race pace in order to keep heart rate from spiking too much before transition upside down for the strict handstand push-ups. We are working in a higher target on the wall ball today, but at a rep range that should keep things manageable, before picking up the jump rope and hitting quick set of double unders. Goal is to keep each set to just around 1 min-1:30.
L2:
In 16 mins do: Run, 1 mi then in the remaining time, AMRAP of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs, 10/9 ft
50 Single Unders
L1:
In 16 mins do: Run, 1 mi then in the remaining time, AMRAP of:
5 Tall Kneeling Dumbbell Press, pick load
10 Wall Balls, 14/10 lbs, 10/9 ft
50 Single Unders