REMINDER: There is NO 9am class today (Saturday), ONLY 10am.
Push Jerk 2RM
Don't do a ton of sets warming up. Stick to between 3 - 5 warm-up sets, before you start making attempts to set a new PR. It must be Push Jerk, NO Split Jerks today folks.
Then…
5 - 4 - 3 - 2 - 1 Reps of:
Weighted Pull-ups (50/35)
Box Jumps (48"/36")
**6 Minute Cut-off**
*For the Pull-ups, you may not use a belt; you MUST hold the dumbbell between your legs, and your chin needs to clear the bar (No Chest2Bar). For the Box Jumps, the fellas will use two 20" Boxes stacked one on top of the other, and two 45# Bumper Plates stacked one on top of the other, on top of the Boxes. The ladies will use a 30" Box with a 45# Bumper Plate, and a 25# Bumper Plate stacked on it. The Boxes will be placed against the far wall, away from the Pull-up Rig, so your transition from one movement to the other will cost you if you don't move quickly; it's a fast cut-off today folks if you're not moving. Come in at 10am and get sweaty!!!
6 comments:
63# for PJ plus bettered my technique (yay!); strict pull ups & 20" box for WOD. I wussed out. SCARED anything higher would eat my shins for b'fast. WUSS! Did try 24" after the WOD. Thanks to everyone for encouraging me. I'll try not to wimp out again. Dang it.
130# push jerk
3:30 pu 20# box 32in
dave
225# x2 (old 1 RM)
5:02 @ 60# / 37.5" box
225# x2
3:16 @ 53# / 41.5" box
113 * 2 & 118 *1.
5:28 28" & red band.
153 x 2 reps
Post a Comment