Training Aug 4

Perseverance


function

A. Standing Press @ 22X2; 3-5 x 5; rest 3 min
(2 sec down to rack, pause 2 sec on rack, ecplode up, 2 sec pause overhead)
B. GHD Sit Ups - 20,15,10,5; rest 45 sec
(try to complete unbroken)
C. As many Double Unders in 10 min

being

A. Hang Power Clean - 3,3,2,2,2; rest 2 min
B. Clean Pulls @ 13X0 - 120% Max clean - 2-3 x 5; rest 2 min
C. Power Clean - 2,2,2,2; rest 3 min
D. As many dips + 1/2 BWT added in 8 min

will

A. Clean - build to a tough single in 10 min
B. Press - 5,5,5; rest 2 min
+
5 sets:
1 rope ascent - 20' legless
5 TnG Jerk - 155#/100#
6 x 24" box jump overs
Airdyne 20 sec @ 100%
rest 6 min actively