MONDAY 01/24/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Strict Press

All Sets Based Off 1RM Strict Press 

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 80%

1 Set of Max Reps @ 85%

Rest 1-3 Minutes Between Sets. 

"Disgrace"

3 Rounds For Time:

10 Squat Cleans 155 / 105 lb

10 Push Jerks 155 / 105 lb

CONDITIONING CATEGORY: Sprinty Grind

SQUAT CLEANS: Aiming for small sets or singles.

PUSH JERKS: Aiming for unbroken sets but definitely no more than 1 break in any round.

STRATEGY

- Break up the squat cleans in a way that will allow for unbroken sets of push jerks.

- This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.

- The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.