Thursday 10.05.17

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PERFORMANCE
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A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
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B. Split Jerk w/ pause in Dip of first rep x 2 reps Every 90 seconds x 7 sets (10:30)
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**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
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C. Complete as many rounds and reps in 5 minutes of:
10 Pushups
15 Kettlebell Swing 55/35#
rest 2 minutes
Complete as many rounds and reps in 5 minutes of:
10 Toes to Bar
10 Burpees
.
FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
.
B. Three Sets:
Push Press w/ pause in dip of first rep only x 4 reps
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-8/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds/ side
rest 60-90 seconds
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C.  Complete as many rounds and reps in 5 minutes of:
10 Pushups
15 Kettlebell Swing 55/35#
rest 2 minutes
Complete as many rounds and reps in 5 minutes of:
10 Toes to Bar
10 Burpees