Rest Day
I apologize for falling behind a little on this blog this past few days, Growlers. I am in the process of creating a new, unified blog, but it will take me about a week to get it finished. You are welcome to continue to blog here for recording purposes, since I am not planning on deleting this blog, even once it becomes inactive.
15 minutes Split Jerk practice
-then-
2 Deadlifts on the minute every minute for 10 minutes @ 75% – accumulate as many Double-Unders as possible in the time between lifts.
-then-
Row 2k
Notes:
-Split Jerk practice should be mostly technique work, but if the athlete is proficient they may move to heavy singles.
3 rounds for time of:
6 Muscle-Ups
30 Wall Ball (20/14lb)
12 HSPU
15 Power Cleans (135/95lb)
Notes:
-30 minute time limit.
12 Minutes to establish a 1RM Front Squat
-then-
15 minute AMRAP of:
21 Pullup-Toes to Bar
15 Split Jumps
9 Front Squats 60% of 1rm
Notes:
-Pullup/Toes to Bar is a combo movement of 1 Pullup followed by 1 Toe to Bar. The 2 movements together equal one rep.
-Split Jumps are 1 per jump.
5 HSPU on the minute every minute for 10 minutes
-rest 2 minutes-
15 minute AMRAP of:
1 Rope Climb (we will do 2 because our rope is short)
3 Squat Cleans @ 205/135lbs
6 Weighted Pullups 35/20lbs
12 Slapping Pushups
ROAR = as Rx’d
GROWL = Clean 164/110
SNARL = Clean 142/95
PURR = Clean 125 or less/Clean 80 or less
Just a few more months til spring...
150 Double-Unders
75 Burpees
100 Double-Unders
50 Burpees
50 Double-Unders
25 Burpees
For time.
5X5 Back Squats @ 65% – rest 90 sec
-then-
3 rounds for working time of:
20 Pullups
25 OHS 95/65lbs
30 Row For Calories
-rest 3 minutes
Notes:
-Back Squats must stick to exact rest cycles.
DeMarco's Growlery 