Weather and Testify news: Concordia has called school off for Monday, and Testify's policy is to cancel whenever Concordia cancels. With that said, check back here throughout the day on Monday. If it is possible for us to have class, we'll post to that effect by 5:00 p.m. on Monday.
BBG (off)
A) Push Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)
Strength/WL
Push Jerk
3-3-3-3-3
Conditioning
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups
Lunges are "stationary," not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.
Compare to 2014.02.15.
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll/mash on a roller/lacrosse ball/barbell for at least 2:00. Lots of options here - quads, hamstrings, and back to list a few.
1 comment:
Strength/WL
Push Jerk
3-3-3-3-3 *185*
Conditioning
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups
*almost completed 6th round ... on push ups when time was up*
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