1/15/13

AM
Run 1000m @ Z1
Rest 2min
+
3 Rounds @ 80-85% effort:
20cal Airdyne
20 Wall Ball @ 24#
Rest 2min (after you complete all 3 rounds)
Time: 5:20 (unbroken)
+
Run 1000m @ Z1


A. Jerk Drills - Split Press 5 x 5
95,115,135x3

Foot Work (jerk balance) 5 x 5
135

B. Clean & Jerk EMOM – 6 x 1 (80% of heavy C&J from Monday)
195

C. LB Back Squat – 5 x 3 (80% of last Tuesday’s heavy); rest 2:00
235