WOD @theprogrm - 17. Januar 2018

Warm Up:

20 Walk outs https://youtu.be/c-vmnvnXcMQ

20 Jump to split https://youtu.be/GkvX60qJtZw

Then,

Split jerk warm up, 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push Press

10 Push jerk

10 BTN Push jerk

10 Split jerk with a 3 sec pause in the split

10 BTN Split jerk with a 3 sec pause in the split

 

Strength / Skill work:

Split Jerk

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set of 3

3. Drop down to 80% and do a 30 reps with a 3 sec pause in the split

 

Workout:

21-15-9

OHS, 50/35kg

42-30-18

TTB Scale = Sit ups

 

Time cap = 12 minutes

 

Accessory:

Bodybuilding focus

3x Max ub empty bar bicep curls, rest 1 min between attempts

3x 10 Banded tricep pull downs

 

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