Monday 2015.03.30

Warming up!

BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24"/18"
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24"/18"
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24"/18"
.
.
.

Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.

Depending on numbers, we may do this in two separate groups.

Compare to 2014.03.24.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your quads for 2:00/leg.