2019 Time to WORK Week 3 Day 4
1. Warm Up:2r
barbell weightlifting W-up
2. Weightlifting:
Push Press (Week 2 of 4 )
3. Metcon (AMRAP – Rounds and Reps)
For Time:
1000m Row
15 Power Clean and Jerks 135/95
1600m/1100m Assault Bike
15 Power Clean and Jerks 135/95
1000m Row
15 Power Clean and Jerks 135/95
1600m/1100m Assault Bike
15 Power Clean and Jerks 135/95
Time CAP: 15min.
4. Mobility
Sa turk sit up
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down 70% & 1 more max effort set. (AKA “Burnout” set.**SUPERSET with;
Lateral DB Raises to failure. (12-15 rep range for the weight.)Rest 90sec Between Sets