Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Flat DB Bench Press @ 40×1, 10 heavy reps x 3 sets, 1- 2 min b/t
B. Weighted Strict Pronated Pronated Pullups @ 40×1, 5 reps x 3 sets, 1-2 min b/t
C. Weighted Parallel Grip Ring Rows @ 40×1, 5-7 reps x 3 sets, 1-2 min b/t
D. For Time:
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 20/35lbs
5 R arm DB Push Jerks @ 20/35lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 30/50lbs
5 R arm DB Push Jerks @ 30/50lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 40/65lbs
5 R arm DB Push Jerks @ 40/65lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 50/75lbs
5 R arm DB Push Jerks @ 50/75lbs
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Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min