Monday December 3 2018
Warm up
- calves stretch on rig
- standing quad
- standing hamstring stretch
3 rds
- 200 m run /row
- 5 bottom up push ups
- 10 ring rows
Hypertrophy Cycle
- Split Jerk from Rack 15 min to establish your 1 rm
- alternate with
- goblet squats 5 x 12
METCON “JENN”
1000m Row/ 800 m run / 200 m push or pull with sleds weather permitting
30 split SA DB Snatch -Total Reps (35/25)(20/15)
750m Row/ 600 m run / 200 m push or pull with sleds
20 split DB Snatch -Total Reps
500m Row/ 400 m run / 200 m push or pull with sleds
10split DB Snatch – Total Reps
300m Row/200 m run / 200 m push or pull with sled