Wednesday, dec 21

Weightlifting

Every 1 min for 10 mins: Push Jerks and Split Jerks

1x [ 2 Push Jerks + 1 Split Jerk ], pick load

Every 1 min for 10 mins.

Athlete Instructions

Start at 60% 1RM of your limiting lift.

"Bruce Willis”

For time:

75/60 Strict Pull-ups

Every 2 mins (starting at 2:00) complete: 10 Dumbbell Bench Press, 50/35 lbs

Athlete Instructions

Dumbbell Bench Press- dual dumbbell

Notes

This is a fun little couplet with everyone starting on strict pull-ups before moving into a dumbbell bench press on the 2:00 mark. The goal for the workout is to start that first set with some big numbers. Getting somewhere in the range of 20 to 30 reps done before you have to start on bench press. We will then assume athletes are getting 10-15 reps each set for the remainder of this workout, which should yield times in the 9-12 min range and roughly 4-6 sets of bench press.

Competitor: 100/80, 70/50lb DB

L2: 50/40, 35/25lb DB

L1: 50/40 Banded Strict, pick load