05/13/2019
Push Jerk (5×4)
Perform 5 sets of 4 reps at 70-80% of 1 RM. Working sets can be building. Record the weight of the last set.
Metcon (Time)
Chipper Style!
30 Push Jerks, 115/85#
30 GHD Situps
30 Push Press, 95/65#
30 V-Ups
30 Strict Press, 65/45#
30 Sit Ups
30 Push Jerks, 115/85#
30 GHD Situps
30 Push Press, 95/65#
30 V-Ups
30 Strict Press, 65/45#
30 Sit Ups
Record the time taken to complete.
Masters 55+(Rx):
Barbell: 95/65#, 75/55#, 45/35#
MB Sit Ups
Scales
Barbell: Start weight to decrease weight twice
Decrease ROM GHDs, MB Sit Ups, Modified V-Ups